Aging Changes in Sleep: What Older Adults Should Know

Understanding aging changes sleep seniors is important for seniors and their caregivers. sleep normally occurs in several stages. Most people find that aging causes them to have a harder time falling asleep. The sleep cycle includes:

– Dreamless periods of light and deep sleep
– Some periods of active dreaming (REM sleep)

The sleep cycle is repeated several times during the night.

AGING CHANGES

Sleep patterns tend to change as you age. It may be harder to fall asleep and you may spend more total time in bed. They wake up more often during the night and earlier in the morning.

Total sleep time stays the same or is slightly lower (6.5 to 7 hours per night). Older people wake up an average of 3 or 4 times each night. The transition between sleep and waking up is often abrupt, which makes older people feel like they are a lighter sleeper than when they were younger.

Less time is spent in deep, dreamless sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses.

EFFECT OF CHANGES

Sleep difficulty is an annoying problem. They are also more aware of being awake.

Older people wake up more often because they spend less time in deep sleep. Because older people sleep more lightly and wake up more often, they may feel deprived of sleep even when their total sleep time has not changed.

Sleep deprivation can eventually cause confusion and othermental changes. Long-term (chronic) insomnia is a major cause of auto accidents and depression. You can reduce symptoms when you get enough sleep.

Sleep problems are also a common symptom of depression. It is treatable, though. – Othersleep disorders, such as restless legs syndrome,narcolepsy, orhypersomniacan also occur. If you have a sleep problem, see a health care provider to find out whether depression or another health condition is affecting your sleep.

COMMON PROBLEMS

– Insomnia is one of the more common sleep problems in older people.

PREVENTION AND TREATMENT

Older people respond differently to medicines than do younger adults. – Sleep apnea, a condition where breathing stops for a time during sleep, can cause severe problems. If possible, avoid sleep medicines. It is very essential to talk with your provider before taking sleep medicines. Some antidepressants do not cause the same side effects as sleep medicines.

Sometimes, a mild antihistamine works better than a sleeping pill for relieving short-term insomnia. nonetheless, antidepressant medicines can be very helpful if depression affects your sleep. Melatonin supplements are safe for short-term use and may help you fall asleep more quickly and aid in jet lag.

Use sleep medicines (such as zolpidem, zaleplon, eszoplicone or benzodiazepines) only as recommended, and only for a short time. nonetheless, most health experts do not recommend these types of medicines for older people. Some of these medicines build up in your body. Some of these medicines can lead to dependence (needing to take the medicine to function) or addiction (compulsive use despite adverse consequences). Your provider can tell you if this might help you.

You can take measures to help you sleep:

– A light bedtime snack may be helpful. You can develop toxic effects such as confusion,delirium, and falls if you take them for a long time.

Cognitive behavioral therapy can be helpful for problems with insomnia that persist. – Avoidstimulantssuch ascaffeine(found in coffee, tea, cola drinks, and chocolate) for at least 3 or 4 hours before bed. Many people find that warm milk increases sleepiness, because it contains a natural, sedative-like amino acid. – Exercise at regular times each day, but not within 3 hours of your bedtime. – Do not take naps during the day.

Practice relaxation techniques at bedtime. – Avoid too much stimulation, such as violent TV shows or computer games, before sleep. – Try to go to bed at the same time every night and wake at the same time each morning. – Do not watch television or use your computer, cell phone, or tablet in the bedroom. – Avoid tobacco products, especially before sleep. – Use the bed only for sleep or sexual activity.

If you cannot fall asleep after 20 minutes, get out of bed and do a quiet activity, such as reading or listening to music.

When you feel sleepy, get back in bed and try again. – Ask your provider if any of the medicines you take may affect your sleep. nonetheless, it is best to avoid alcohol, because it can make you wake up later in the night.

RELATED TOPICS

– Aging changes in the nervous system
– Insomnia

– Sleep patterns in the young and aged

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Updated by: Frank D. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Also reviewed by David C. Editorial team.

– Healthy Sleep
– Older Adult Health