Sleep is a fundamental need that supports optimal growth and bodily functioning. However, its requirements vary with age, and the duration changes depending on hormonal development. Newborns and toddlers need around 14 or more hours of sleep, while adults need around seven to nine hours.
Along with duration, sleep quality also changes as we grow. Even good sleepers may start noticing frequent nighttime awakenings and poor sleep quality after crossing the forties. What are the factors that change sleep mechanisms? What comes under normal aging and what is the clear connection between age and sleep?
In this piece of writing, you will learn about age-related changes in sleep duration along with simple and natural sleep-supporting tactics.
Understanding Age-Related Sleep Changes
Good sleepers start struggling with lighter sleep in older age and may experience:
- Earlier sleep and wake times
- Shortened nighttime sleep duration
- Frequent daytime naps
- Frequent nighttime awakenings
Such age-related changes are due to the following:
Changes in Sleep Cycle Stages
Sleep cycles include different stages such as light sleep, deep sleep, and vivid dreaming. During deep sleep, the body gets its most important restorative rest for physical and mental recovery.
However, as we age, the duration of slow-wave (deep) sleep tends to decline. As a result, sleep becomes less refreshing than it used to be. Moreover, people also experience frequent awakenings as they remain in the lighter sleep stage.
Shift in Circadian Rhythm
With age, particularly after the forties and fifties, the circadian rhythm that helps regulate day and night becomes earlier. This means you may feel sleepy in the evening and fall asleep earlier than before. However, this can also lead to earlier waking times.
Occurrence of Sleep Disorders
Sleep disorders such as insomnia and restless leg syndrome become more common with aging due to hormonal changes. Stress, physical discomfort, and unhealthy lifestyle factors increase the likelihood of such issues, which can negatively affect nighttime rest.
Tips to Maintain Sleep Hygiene in Seniors
As sleep issues are more common in older age, there are some complementary sleep-supporting therapies:
- Taking Sleep-Boosting Supplements
Various products are now available in the wellness industry, such as CBN gummies. They may help reduce symptoms of insomnia, restless leg syndrome, and similar sleep issues. With their calming effects, such natural edibles may help in falling asleep more quickly. However, these supplements are not yet FDA-approved. No significant adverse effects have been reported to date.
- Having a Fixed Sleep Schedule
No matter what your current age is, this is an important component for maintaining healthy sleep. Go to bed at the same time every day, even if you do not feel sleepy. This helps in regulating your circadian rhythm and prevents disturbances.
As aging shifts the circadian rhythm, it is important to stick to a consistent schedule. Along with sleep timing, fixed wake-up timing is also important. This helps the brain distinguish between day and night, which results in healthier sleep regulation.
- Avoid Napping
Frequent napping or long-duration naps can reduce nighttime sleep quality. You may face difficulty falling asleep at night because the brain remains alert and less sleepy if you nap too long or too late in the day. Avoid naps, or if necessary, take short naps of less than one hour.
- Avoid Tobacco and Alcohol
Both tobacco and alcohol worsen the symptoms of insomnia, so it is best to consume them in moderation. Alcohol disrupts normal sleep stages while tobacco increases mental alertness. Both of them can affect overall sleep duration and quality. If you are facing difficulty falling asleep, completely cut down your consumption of these elements.
Bottom Line
Changes in sleep patterns come under healthy aging. It is somewhat unavoidable, but what truly matters is how you address sleep hygiene issues. Complementary treatments can contribute to better sleep patterns regardless of your age. These include a fixed sleep schedule, therapeutic cannabis products, and skipping naps.
Remember, early signs of sleep issues are manageable through simple lifestyle adjustments. Otherwise, you may have to use sleep medication, which may come with some side effects. Thus, be mindful of abnormal sleep changes so that you can actively intervene early to better cope with an emerging health issue.