What are normal sleep changes as you age?

Many things change with age, including sleep! It is important to recognize what is normal and what is not. Here are some normal changes:

  • Early morning awakenings

  • Tiring early, and going to bed early

  • Waking in the night

  • Increased frequency in daytime naps

However, healthy older adults are less likely to encounter sleep problems. Ideally, your sleep should not change much from middle age to late adulthood. If you are experiencing drastic changes in your sleep, you should speak with your doctor to identify the problem and find a solution.

Proper night sleep

Proper habits to help you get a restful night of sleep:

Although treating sleep problems often includes treating an underlying problem, certain habits can help you get a more restful and restorative sleep. These habits include:

  • Maintain a normal sleep schedule
  • Keep a sleep diary
  • Avoid napping in the late afternoon and early evening
  • No caffeine in the late afternoon and early evening
  • No television, cell phones, or tablets before bedtime
  • Exercise if you can during the day
  • Try to lower your stress levels

Even if some sleep changes are expected as you age, you should speak to a medical professional if these changes are causing you distress, or affecting your quality of life. You deserve a calm night of sleep!

 

                                   Sleep Problems in the Elderly 

Poor sleep and disrupted sleep circadian rhythms are common in older adults. However, it’s important to recognize serious sleep problems early on. 

Poor sleep

 

Factors Contributing to Sleep Problems in the Elderly

  •  Sleep Disorders 
    • Circadian rhythm disorder
    • Sleep Apnea 
    •  Restless leg syndrome 
    • REM-behavior disorder 
  •    Neurological Disorders (e.g., Parkinson's disease, Alzheimer's disease and other dementias)
  •    Poor Sleep Habits 
  •    Physical Pain 
  •    Mental Health Disorders 
  •    Medication 
  •    Lifestyle 

 

 

Sleep Self Assessment 

https://assets.nhs.uk/tools/self-assessments/index.mob.html?variant=72

 

FAQ

1.     How much sleep should I be getting?

Adults over the age of 65 should be getting at least 7-8 hours of sleep. 

2.     Do my sleep patterns affect my overall wellbeing?

Strong evidence shows that sleep-wake dysregulation is associated with impaired memory and other cognitive deficits.

3.     What is a circadian rhythm and why is it important? 

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things. 

 4.     Is it okay to Nap? When is the best time for a nap?

Studies show that an afternoon nap is great for adults. Even laying down and resting for 30 minutes can be beneficial. Fatigability could be a manifestation of AD pathophysiology.

3.     What are some methods/habits I can start to help me sleep faster and better?

Some tips: 

Yellow light > white light

Make sure to turn off light, TV, and other electronic appliances. 

 

 

More sources on healthy sleep as you age:

“Aging changes in sleep”

https://medlineplus.gov/ency/article/004018.htm#:~:text=Most%20people%20find%20that%20aging,more%20total%20time%20in%20bed.

“Changes in Sleep with Age”

https://healthysleep.med.harvard.edu/healthy/science/variations/changes-in-sleep-with-age

 


Sources:

American Academy of Sleep Medicine. (2013, August 7). Sleep and growing older. Sleep Education. Retrieved May 31, 2022, from https://sleepeducation.org/sleep-growing-older/ 

Neubauer, D. N. (1999, May 1). Sleep problems in the elderly. American Family Physician. Retrieved May 31, 2022, from https://www.aafp.org/pubs/afp/issues/1999/0501/p2551.html#afp19990501p2… 

 

Staff, F. E. (2022, May 4). Changes in sleep patterns in older adults. familydoctor.org. Retrieved May 31, 2022, from https://familydoctor.org/https-familydoctor-org-sleep-changes-in-older-… 

 

Li, J., Vitiello, M. V., & Gooneratne, N. S. (2018). Sleep in Normal Aging. Sleep medicine clinics, 13(1), 1–11. https://doi.org/10.1016/j.jsmc.2017.09.001

U.S. Department of Health and Human Services. (2020, November 3). A Good Night's Sleep. National Institute on Aging. Retrieved May 31, 2022, from https://www.nia.nih.gov/health/good-nights-sleep#:~:text=Follow%20a%20regular%20sleep%20schedule,keep%20you%20awake%20at%20night

 

Lewis, D. (2017, August 24). Sleep and aging: Sleep tips for older adults. Kaiser Permanente. Retrieved May 31, 2022, from https://wa-health.kaiserpermanente.org/aging-and-sleep/