Aging and sleep
As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to your physical and emotional health as it was when you were younger.
A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, excessive daytime sleepiness, and experience more nighttime falls. Insufficient sleep can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.
To improve your quality of sleep it’s important to understand the underlying causes of your sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good night’s rest, and improve the quality of your waking life.
How much sleep do older adults need?
While sleep requirements vary from person to person, most healthy adults require seven to nine hours of sleep per night. However, how you feel in the morning is more important than a specific number of hours. Frequently waking up not feeling rested or feeling tired during the day are the best indications that you're not getting enough sleep.
Insomnia and aging tip 1: Understand how sleep changes as you age
As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep and wake up more often during the night. That's why many of us consider ourselves “light sleepers” as we age.
Tip 2: Identify underlying causes for your insomnia
Many cases of insomnia or sleep difficulties are caused by underlying but very treatable causes. By identifying all possible causes, you can tailor treatment accordingly.
Tip 3: Improve sleep habits
In many cases, you can improve your sleep by addressing emotional issues, improving your sleep environment, and choosing healthier daytime habits. Since everyone is different, though, it may take some experimentation to find the specific changes that work best to improve your sleep.
Tip 4: Use diet and exercise to improve sleep
Two of the daytime habits that most affect sleep are diet and exercise. As well as eating a sleep-friendly diet during the day, it's particularly important to watch what you put in your body in the hours before bedtime.
Tip 5: Reduce mental stress
Stress and anxiety built up during the day can also interfere with sleep at night. It's important to learn how to let go of thoughts and worries when it's time to sleep.
When to talk to a doctor about sleep problems
If your own attempts to solve your sleep problems are unsuccessful, keep a sleep diary and take it to your doctor. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses. Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment, especially if insomnia is taking a heavy toll on your mood and health. – Source: Helpguide.org
STATS
Diet tips to improve sleep
• Limit caffeine late in the day.
• Avoid alcohol before bedtime.
• Satisfy your hunger prior to bed.
• Cut down on sugary foods.
• Avoid big meals or spicy foods just before bedtime.
• Minimize liquid intake before sleep.
Did you know?
Chemicals
Exercise, especially aerobic activity, releases chemicals in your body that promote more restful sleep.
Health tip
If your own attempts to solve your sleep problems are unsuccessful, keep a sleep diary.
Health precaution tip
A study found Cognitive-behavioral therapy (CBT) was more effective at treating chronic insomnia than prescription sleep medication.
To improve your quality of sleep it’s important to understand the underlying causes of your sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good night’s rest, and improve the quality of your waking life.
How much sleep do older adults need?
While sleep requirements vary from person to person, most healthy adults require seven to nine hours of sleep per night. However, how you feel in the morning is more important than a specific number of hours. Frequently waking up not feeling rested or feeling tired during the day are the best indications that you're not getting enough sleep.
Insomnia and aging tip 1: Understand how sleep changes as you age
As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep and wake up more often during the night. That's why many of us consider ourselves “light sleepers” as we age.
Tip 2: Identify underlying causes for your insomnia
Many cases of insomnia or sleep difficulties are caused by underlying but very treatable causes. By identifying all possible causes, you can tailor treatment accordingly.
Tip 3: Improve sleep habits
In many cases, you can improve your sleep by addressing emotional issues, improving your sleep environment, and choosing healthier daytime habits. Since everyone is different, though, it may take some experimentation to find the specific changes that work best to improve your sleep.
Tip 4: Use diet and exercise to improve sleep
Two of the daytime habits that most affect sleep are diet and exercise. As well as eating a sleep-friendly diet during the day, it's particularly important to watch what you put in your body in the hours before bedtime.
Tip 5: Reduce mental stress
Stress and anxiety built up during the day can also interfere with sleep at night. It's important to learn how to let go of thoughts and worries when it's time to sleep.
When to talk to a doctor about sleep problems
If your own attempts to solve your sleep problems are unsuccessful, keep a sleep diary and take it to your doctor. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses. Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment, especially if insomnia is taking a heavy toll on your mood and health. – Source: Helpguide.org
STATS
Diet tips to improve sleep
• Limit caffeine late in the day.
• Avoid alcohol before bedtime.
• Satisfy your hunger prior to bed.
• Cut down on sugary foods.
• Avoid big meals or spicy foods just before bedtime.
• Minimize liquid intake before sleep.
Did you know?
Chemicals
Exercise, especially aerobic activity, releases chemicals in your body that promote more restful sleep.
Health tip
If your own attempts to solve your sleep problems are unsuccessful, keep a sleep diary.
Health precaution tip
A study found Cognitive-behavioral therapy (CBT) was more effective at treating chronic insomnia than prescription sleep medication.
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