Sleep and Aging

As we age, many of our habits and health characteristics change. One thing that changes for over 50 percent of men and women after age 65 is sleep pattern. Many people find that it's more difficult to get a good night's sleep as they age.
 

The Evolution of Sleep and Aging

For a healthy person, normal sleep falls into two stages:
  • non-rapid eye movement (non-REM)
  • rapid eye movement (REM).
Non-REM sleep makes up the first stages of sleep, which are broken down into four subcategories. The first stage is the beginning of sleep. The third and fourth stages of non-REM sleep are the delta sleep stages. Delta sleep is the deepest stage of sleep.
 
After all four stages of non-REM sleep, REM sleep occurs, which is the stage in which people dream.
 
When people age, the amount of time they spend in each of these sleep stages changes. As people reach middle age, they typically begin to spend less time in the stages of deep sleep.
 
The effects of aging cause people to wake up more often. By 60 or 70 years old, sleep gets even shallower, and some people may not even experience any delta sleep. This is especially true for men.
 
However, despite these changes, most people will still spend the same amount of time in REM sleep as they age. Older adults also begin REM sleep sooner than younger people. Our dreams also change as we age. The dreams of older men will grow more passive, while the dreams of older women grow to be more energized.
 
As people age, they will most often increase their total sleeping time a bit, especially after age 65, but it will also generally take people longer to fall asleep. Research indicates that 13 percent of men and 36 percent of women over age 65 will begin to take over 30 minutes to fall asleep every night.

Reasons for Changes in Sleep

Sleep pattern changes happen as we age because physical and lifestyle changes also occur as we age.
 
Physical changes that occur as we age include:
  • aging bladder and bladder control issues
  • changes in our body temperature cycles
  • decrease in chemicals (melatonin, growth hormone) that regulate sleep activity.

Lifestyle changes that occur as we age include:

  • changes in our diets
  • daytime inactivity
  • decreased exposure to natural light because more time is spent indoors
  • decreased mental stimulation.

The most common complaints about sleep that aging adults have include:

  • leg discomfort in bed
  • feeling tired during the day
  • the inability to fall asleep
  • the inability to stay asleep after falling asleep.
While these sleep changes and sleep problems occur naturally and affect most adults, that doesn't mean that there is no way to cope with them. There are still ways to ensure that you get good sleep at night and wake up refreshed.

Sleep Tips for the Aging

Good health and good sleep go hand in hand. Therefore, it's important for people, especially those who are aging, to remain in good mental health and good physical health.
 
Some other anti-aging sleep tips include:
  • Avoid eating a lot before you go to sleep: Research indicates that it is harder to fall asleep and stay asleep with a full stomach. If you must eat before sleeping, eat something light.

  • Have and maintain good sleep habits: Avoid taking naps during the day if possible, as this can make it harder to fall asleep at night.

  • Maintain or adopt an active lifestyle: Being active and engaged increases your memory and improves your mood. This can have anti-aging benefits and will make falling asleep easier.

  • Reduce your stress: Spend time with friends, exercise regularly and maintain hobbies to reduce your stress and increase your overall sense of well-being.

  • Stay positive: Depression, stress and anxiety can cause sleep problems. Keeping a positive mental state will help you sleep better at night.
If you experience sleep problems that you feel are the result of aging, see your doctor. While some of these changes can't be helped or avoided, there are other tips and lifestyle changes that can help you cope with these new changes and get the sleep that you desire.
 
Resources
 
Helpguide (2007). Sleep and Aging. Retrieved July 5, 2007, from the Helpguide Web site: http://www.helpguide.org/life/sleep_aging.htm.
 
National Sleep Foundation (2007). All About Sleep. Retrieved July 5, 2007, from the National Sleep Foundation Web site: http://www.sleepfoundation.org/hottopics/index.php?secid=12.