Why is it the older I get, the worse I sleep?

It’s completely normal for the body’s sleep needs to naturally change across your lifetime, but it’s the shift in circadian rhythms, plus other physical changes, that can cause disrupted sleep for older people.

In later life, you require fewer growth and cell-repair functions, so the amount of sleep you need does decrease slightly, although not as much as many of us assume. The requirement of good sleep for good health remains, but many older people report a worse quality of sleep than when they were younger and are often sleep-deprived.

OUT OF SYNC

As we age, less exposure to natural light (possibly due to spending more time indoors), plus a natural decline in melatonin production, can mean we are short on the natural cues that tell us when to sleep and wake. This can have a detrimental effect on our ability to regulate our sleep pattern.

Some of the issues that can come with age—such as decreased bone density and stiffer joints—may mean it’s harder to get and stay comfortable in bed. As we age, the metabolism slows down, which for some can mean an increase in weight. If weight gain is significant, it can lead to snoring or obstructive sleep apnea—both of which can disrupt sleep.

Another factor is the need to visit the bathroom more often. For men, lower testosterone or an enlarged prostate gland can both cause more frequent urination. For women, the trigger for this change in habits is often the disruption to hormones during and after menopause.

Any of these factors, added to the fact that levels of deep sleep naturally decline with age, can lead to less time in deep sleep, so that you end up not getting the rest you need—and making a minor sleep issue worse. There is a perception that poor sleep is a given as you age, but this definitely need not be the case. Try the simple strategies below and you will likely see your sleep improve.

Sleep well as you age

1

See the light

Get lots of daylight every day. If this is a problem for you, fit light bulbs that mimic daylight—look for those in the 5,000–6,500K range.

2

Nap if you need to

Take a nap in the afternoon to boost energy. Keep it short—20–30 minutes—or you may disrupt the following night’s sleep.

3

Keep it regular

Even if you no longer need to get up for work, sticking to a consistent routine of sleep and wake times keeps your circadian rhythm on track.

4

Get moving

Keeping mobile helps to lubricate joints and maintain a healthy weight. Yoga and walking both boost the body’s systems and promote sleep.

5

Avoid nightcaps

If you can, don’t have any drinks in the two or three hours before bed. This will reduce nighttime bathroom visits and mean less sleep disruption.

LIFE STAGES | Why is it the older I get, the worse I sleep?

THE EFFECTS OF MEDICATION

As we get older, it becomes more likely that we’ll be prescribed medication for health issues that arise. With any new medication, it’s worth checking with a doctor or pharmacist whether its side effects include changes to sleep. Beta blockers, for example, which are commonly prescribed for high blood pressure, can reduce the body’s ability to produce melatonin and impact sleep patterns as a result.

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