As you age, you may notice a shift in your sleep patterns, often keeping awake throughout the night.
These nighttime awakenings can lead to thoughts like, ‘Is this a natural part of aging, or could something be amiss?’
Experts say it’s not uncommon for people to experience changes in their sleep as they get older, and there are several factors that may contribute to this phenomenon.
According to experts at Mayo Clinic, it is common to experience bouts of insomnia as you get older, but oftentimes, it’s caused by health conditions or changes that are part of the aging process. These can include:
Changes in sleep patterns. Sleep often becomes less restful as people age, so, noise or other changes in the environment are more likely to wake them. With age, the internal clock often changes, so people get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.
Changes in activity. You may be less physically or socially active. A lack of activity can interfere with a good night’s sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
Changes in health. Chronic pain resulting from conditions like arthritis or back issues can significantly disrupt your sleep patterns. Similarly, depression and anxiety can also interfere with your ability to sleep soundly. Additionally, conditions that increase the need to use the bathroom during the night, such as prostate or bladder conditions, can also disrupt sleep.
As you age, sleep disorders like sleep apnea and restless legs syndrome become more prevalent, further impacting your sleep quality.
as you get older, it is common to experience bouts of insomnia that may be caused by health conditions or changes that are part of the aging process
More medicines. Older people typically use more prescription medicines than do younger people. Some medicines can cause daytime drowsiness, nighttime sleep disruption or even nightmares.
What to do to get more restful sleep
Although you may not have control over the changes in your natural sleep rhythms and tendencies as you age, there are numerous simple techniques that can enhance the quality of your sleep:
Set a sleep schedule and stick to it: This means going to bed and waking up at the same times each day.
Turn off the light: The lights from a computer, television or phone can make it more difficult to fall asleep. Turn screens off at least an hour before bedtime.
Find a relaxing routine that you follow each night before bed: This could include reading, meditating or listening to calming music.
Stay active: Regular physical activity helps promote a good night’s sleep. Schedule exercise in the morning or afternoon to avoid stimulating activities right before bedtime.
Check your medicines: If you take medicines regularly, check with your health care team to see if they may be contributing to your insomnia. Be sure to mention whether you’re taking any medicines you can get without a prescription as well.
Avoid or limit naps: Naps can make it harder to fall asleep at night. If you can’t get by without one, try to limit a nap to no more than 30 minutes and don’t nap after 3pm.
Avoid large meals, caffeine and alcohol before bed: Drink less liquid before bedtime so that you won’t have to use the bathroom as often.
Don’t put up with pain: If a painful condition bothers you, talk to your care team about options for pain relievers that will work while you’re sleeping.
Make your bedroom comfortable for sleep: Only use your bedroom for sex or sleep. Keep the room dark, quiet and at a comfortable temperature. Keep all clocks in your bedroom out of sight, including your wristwatch and cellphone, so you don’t worry about what time it is.
Striving for seven to eight hours of sleep each night is crucial. If you continue to struggle with sleep despite following these recommendations or experience persistent fatigue and sleepiness, it’s advisable to consult with your healthcare team.
Ensuring restful sleep is a vital component of your overall well-being.
