Sleep and aging: Addressing the inevitable changes
We all look forward to a good night’s sleep. Sleep allows our body to rest and to restore its energy levels. Without enough restful sleep, not only can we become grumpy and irritable, but we can also be inattentive and more prone to accidents. Like food and water, adequate sleep is essential to good health and quality of life.
Two types of sleep
There are two types of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep includes four stages, ranging from light to deep sleep. Then we go into REM sleep, the most active stage of sleep when dreaming often occurs. During REM sleep, the eyes move back and forth beneath the eyelids and muscles become immobile. We cycle through the NREM-REM stages of sleep approximately every 90 minutes.
How sleep is regulated
Researchers believe that two body systems — the sleep-wake process and our circadian biologic clock — regulate our sleep. They program our bodies to feel sleepy at night and awake during the day.
The sleep-wake process works by balancing the amount of sleep a person needs based on the time spent awake. Our circadian biologic clock is a 24-hour body rhythm affected by sunlight. It regulates hormones such as melatonin, which is secreted during the night and promotes sleep, and other processes like body temperature. Sleeping at a time that is in sync with this rhythm is important for healthy sleep.
Sleep needs and patterns change with age
Sleep needs change over a person’s lifetime. Children and adolescents need more sleep than adults. Interestingly, older adults need about the same amount of sleep as younger adults — seven to nine hours of sleep per night.
Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.
Also, older people often sleep less deeply and wake up more often throughout the night, which may be why they might nap more often during the daytime. Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning.
Why these changes occur
There are many possible explanations for these changes. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. They may also be more sensitive to — and may awaken because of — changes in their environment, such as noise.
Older adults may also have other medical and psychiatric problems that can affect their nighttime sleep. Researchers have noted that people without major medical or psychiatric illnesses report better sleep.
Poor sleep can lead to problems
Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and use more over-the-counter or prescription sleep aids. Poor sleep is also associated with a poorer quality of life.
If you have trouble sleeping
Many people believe that poor sleep is a normal part of aging, but it is not. In fact, many healthy older adults report few or no sleep problems. Sleep patterns change as we age, but disturbed sleep and waking up tired every day are not part of normal aging. If you are having trouble sleeping, see your doctor or a sleep specialist. There are treatments that can help.
Information courtesy of the National Library of Medicine (NLM)