Three reasons why aging affects our sleep

Getting a good night’s sleep is one of the most important things we can do for our health. However, research shows that sleep deprivation poses a major threat to our quality of life and longevity. Upcoming proof links sleep deprivation to heart disease, cognitive impairment and an increased risk of dementia in older adults – making sleep a potential key to reducing the burden of chronic disease. As we get older, we may experience changes in our sleep habits, including taking longer to fall asleep, staying awake during the night, or waking up too early. Here’s how aging affects our sleep and ways to improve sleep health.

1) Change in sleep patterns

A new fact sheet published from the National Council on Aging (NCOA) explains that fluctuations in our sleep cycles and circadian rhythms are expected to change with age. There are several factors, including brain and hormonal changes. Our bodies naturally produce less growth hormone and melatonin as we age, and this can lead to interrupted sleep. In addition, aging affects our brain’s sleep/wake cycle, reducing the size of our sleeping space. Therefore, it can cause older people to fall asleep and wake up earlier, because aging shifts our circadian rhythm. Many older adults think so too it takes longer to fall asleep primarily because they experience less time in stage three non-REM and REM sleep.

Despite changes in sleep patterns, we can try to get our circadian rhythm back on track, as a healthy amount of sleep, between 7 and 9 hours per night, is important for adults of all ages. So practicing good and consistent sleep hygiene is the first step to tackling poor sleep quality and continuity. It will also require a closer look at the root causes of our sleep problems and targeted solutions to combat them.

2) Lifestyle habits

The way we live has a major influence on our sleep quality. For example, research shows that lifestyle factors such as stress, mental health issues, certain foods, exercise, and caffeine and alcohol can play a role in preparing you for a good night’s sleep. Other factors that contribute to poor sleep and become more common as we age include:

• Chronic or physical pain
• Worry, anxiety and depression
• Sleep apnea or disturbed breathing at night
• Nocturia, or needing to urinate at night
• Reduced exposure to sunlight
• Decreased physical activity

Many of these factors are controllable, ranging from eating the right foods at night to having a sleep schedule, limiting fluid intake before bed, and seeking professional treatment such as a sleep study for a possible sleep disorder. Addressing different factors simultaneously or one by one can also help in our quest for a good night’s sleep. For example, drinking tea before bed can help with relaxation, but can also contribute to nocturia because it is a natural diuretic. It may help to drink tea or another drink an hour or two before bedtime to prevent sleep disturbances.

3) Impact of medications

Studies show that about 50% of elderly people have difficulty falling asleep and staying asleep. In addition to lifestyle and biological factors, certain medications, including possible interactions, can also play a role. For example, NCOA reports that medications such as diuretics and some antidepressants, such as Prozac or Celexa, and cold medications, such as Sudafed, can keep people awake. Therefore, taking such medications, especially at night, can pose a problem unless otherwise prescribed and discussed with a healthcare provider.

Another bigger problem is polypharmacy, the regular use of five or more medications at the same time. Current research shows that an estimated 46% of older adults experience polypharmacy, which may negatively influence sleep. With an aging population, multiple medications will remain a long-standing problem as medical conditions tend to increase as we age. So it is necessary to talk to your healthcare provider about any medications and their interactions, including possibly reducing the amount, to achieve a restful night’s sleep.