Up to 50% of older adults have trouble initiating or maintaining sleep, while many more struggle through restless nights without getting a proper diagnosis or seeking treatment.
The reason? As people get older, insomnia is considered to be the norm. In fact, age is often blamed for being the root of insomnia.
But does this hold any truth? Should everyone expect to get less sleep the older they get?
Read on for a full breakdown on sleep and aging.
How Much Sleep Do Older Adults Need?
Older adults need at least 7 to 9 hours of sleep each night, just like those aged 60 or younger. While most people can expect changes in their overall sleeping cycle and patterns, the ideal duration of restful sleep remains unchanged through adulthood into old age.
The assumption that you need less sleep as you get older is nothing but a misconception. And with the prevalence of such a misguided mindset, it is no surprise that many seniors do not even consider consulting physicians or loved ones about their insomnia.
The problem is that chronic lack of sleep can harm anyone’s health, especially in older adults.
If you’ve been experiencing any of the following symptoms for extended periods, talk to your primary physician about possible insomnia:
- Trouble falling asleep
- Trouble staying asleep throughout the night
- Waking up feeling tired and exhausted
- Feeling sleepy and drowsy during the daytime
From physical balance to energy levels, inadequate sleep can negatively impact many aspects of your life. The same is true for older adults.
Impact of Inadequate Sleep on Older Adults
1. Irritability
Inadequate sleep is known to result in mood disturbances, regardless of age. In the short term, this can manifest in people waking up irritated or angry without reason.
2. Memory Problems and Forgetfulness
Lack of sleep is known to negatively impact brain functions, especially cognition and memory.
3. Low Energy
Sleep deprivation causes muscle strength and endurance to diminish. It can also affect the vital organs and result in a body that’s only functioning at half its capacity.
This is one of the biggest reasons why many adults complain of low energy levels or fatigue after a restless night.
4. Increased Risk of Falling or Accidents
Older adults have an increased risk of falling, for many reasons, such as weaker bones, lack of exercise, and, yes, even inadequate sleep.
5. Increased Risk of Health Problems
Poor sleep aggravates existing health conditions, such as heart issues, obesity, diabetes, and respiratory problems. It can also increase the risk of other chronic illnesses in old age.
6. Depression
Daytime sleepiness and insomnia are known to increase the risk of depression in the elderly.
Insomnia and depression also have a bidirectional relationship. This means that if left untreated, insomnia and depression continue to feed each other, leading to worse symptoms and difficult treatment.
Tips to Help You Sleep Better
Keep a Daily Routine
A daily schedule for the morning and evening will help ease your body and get used to sleeping on time. Go to bed at the same time every day, and soon, your body and mind will get used to a healthier routine.
No Afternoon Naps
If you’ve been napping in the late afternoons or any other time of the day, then it may be time to stop.
While it may not be the cause of your insomnia, it can certainly make it more difficult for you to fall asleep at night.
Relax Before Bedtime
Anxiety about life or aging could be contributing to your sleepless nights. Simple relaxing activities should help you wind down in the evening:
- Soak in a warm bath
- Read a book
- Listen to soothing music
Adjust the Temperature in Your Bedroom
Your body needs to be comfortable to fall asleep and get rest throughout the night. Ambient temperature can play a significant role in your comfort.
Adjust the temperature in your bedroom to ensure you don’t feel too hot or too cold as the night wears on.
Avoid Stimulating Activities Before Bed
Activities like exercising should be scheduled in the first half of the day or at least three hours before bedtime.
Switch off electronic devices and not look at screens for an hour or two before bed. This should give your mind and body time to wind down and prepare for sleep.
You can further dim the lighting in your bedroom to help your eyes relax.
Avoid Coffee or Alcohol After Lunchtime
Caffeine is a common culprit of insomnia and must be avoided entirely during the hours before bed. The same goes for alcohol.
While many people feel sleepy after sipping a glass or two of wine, regular consumption of any type of alcohol will not help with insomnia in the long run.
Keep Dinner Light and Simple
Avoid eating large meals a few hours before bed, as they take time to digest. Spicy or sugary food can keep your body alert for longer periods. Both can push your sleep cycle out of order and make you fall asleep much later than you prefer.
Get Out and Active
If you have a largely sedentary lifestyle, try getting some form of exercise during the day. Regular physical activity has a positive effect on health and, ultimately, sleep.
Even better if you can get out and get some vitamin D as you exercise.
If your insomnia persists despite trying every trick in the book, it may be because of an underlying health condition. In that case, a doctor can help you figure out the cause.
In Conclusion
There are many reasons an older adult may have insomnia, but simple old age is not one of them. We hope our guide can help you resolve your or your loved one’s insomnia problem, and soon you can get a good night’s sleep.
