Why sleep becomes more difficult with age and how you can sleep better

Throw and turn more as you get older? You are not alone – and experts think they know why.

Dr. Shelby Harris, a sleeping psychologist in White Plains, NY, explained that stress, sleep structure and hormonal changes can influence sleep as people get older.

“As we start moving to our 60s, 70s, you have more problems with the depth of your sleep, so your sleep is generally just lighter,” Harris told CBS News. “There are sleep disorders, such as insomnia, that happen, and then you have to go to the bathroom more at night.”

Research shows Up to 70% of people aged 65 and older have chronic sleeping problems and hormonal shifts play a major role in this, especially for women. The study is published in the magazine Sleeping medicine clinics.

“We have more hot flashes, nocturnal sweating. You actually also have more sleep apnea in women, and also just more insomnia,” Harris said.

There can also be some evolutionary reasoning behind why older adults get less deep sleep, Harris added.

“The deepest stage of sleep is where your muscles repair, you grow – and as you get older, you should not need that much as you are younger,” said Harris, adding that younger children get a lot of deep sleep.

“(Older adults) just wake up much more because of pain and movement and have to urinate,” she added.

What is more, Harris told CBS News that it is a myth that older adults do not need much sleep.

“If a doctor tells you that it is normal to get much less as you get older, then definitely look for some other advice,” Harris said.

In addition to preserving a cool, dark and quiet sleeping environment, she offered these tips:

• Meditate during the day. “If you have a busy brain, meditation of five minutes can help to relieve your brain more at night,” Harris said.
• Limit sleep during the day. To try to sleep better at night, you can also try to spend less time in bed during the day, Harris added. That means reducing naps.
• Stay with a regular bedtime.

If sleeping problems take more than a few weeks, it is important to talk to a doctor, Harris insisted.

“We have many treatments such as cognitive behavioral therapy for insomnia. You may need a sleep study, medication,” she said. “We have many options.”

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