Lifestyle
Unlocking the Secrets of Sleep: How Aging Changes Your Restful Nights
As we age, sleep patterns often undergo significant changes, leading many to believe that less sleep is needed in later years. However, the National Sleep Foundation sets the recommended sleep duration for adults, including those over 65, at seven to eight hours per night. This aligns closely with the guidelines for younger adults aged 18 to 64, who should aim for at least seven hours of sleep each night.
The sleep experiences of older adults are influenced by various factors, such as medical conditions and medications. Brienne Miner, MD, MHS, a specialist in geriatric and sleep medicine at Yale Medicine, highlights these influences.
“Medical conditions can cause pain or other sleep-disruptive symptoms, or people can be on medications that could make them very sleepy during the day and make it hard for them to sleep at night,” Dr. Miner explains.
She adds, “Or, interestingly, those medications might cause or worsen an underlying sleep disorder.”
Given these complexities, it is crucial for individuals facing sleep challenges as they age to consult their healthcare providers. Sometimes, resolving these issues is as simple as modifying certain behaviors.
“Those behaviors are what we mean when we talk about having good ‘sleep hygiene,'” says Dr. Miner.
She continues, “They involve adhering to routines, such as going to bed at the same time every night and getting up at the same time every morning.”
Moreover, it is vital to assess how certain substances affect sleep. Dr. Miner points out that as we age, our bodies become less efficient at processing alcohol, caffeine, and nicotine.
“For instance, your body is not as good at metabolizing alcohol as you get older; you can’t drink the same amount in your older age that you could when you were younger,” she states.
“It’s the same with caffeine and nicotine. They can both make it hard to fall stay asleep.”
Another factor contributing to sleep difficulties is a sedentary lifestyle, which, along with social isolation, can adversely affect sleep quality.
“If you’re less physically active during the day, it can be more difficult to have a normal sleep/wake cycle,” Dr. Miner notes.
She also emphasizes the role of social interactions: “Plus, social interactions give important cues to our body to help us maintain a normal sleep and wake rhythm.”
Despite the myriad of factors affecting sleep as we age, Dr. Miner reassures that there are numerous treatment options available that do not necessarily involve medication.
“The good news is that there are many treatment options that don’t involve taking yet another medication,” she says.
Understanding and addressing these factors can significantly improve sleep quality in older adults, leading to better overall health and well-being.
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