Sleep And Aging: How to Get Better Sleep Later in Life

However, older adults experience life changes that make it more difficult to get the sleep quality and duration they need. One of the main reasons for these changes is a shift in our body's internal clock as we age. Our internal clocks are primarily biological. Thesuprachiasmatic nucleus (SCN) is 20,000 cells in our brain's hypothalamus that impact our daily 24-hour cycles, our circadian rhythm. As we age, our SCN may deteriorate,disrupting our circadian rhythms and impacting when we feel tired or alert. 

Our hormone production also changes as we age, which could also play a part in disrupted sleep. For example, our bodies produceless melatonin over time, which helps coordinate our sleep schedule with our circadian rhythm. 

How Aging Affects Sleep 

Aging affects everyone's sleep differently. Some may experience zero sleep disruptions, while others may have worsening sleep quality. Here are a few common ways aging can cause sleep disturbances. 

• Less structured sleep-wake schedule - As people retire, they may experience changes in when they go to sleep and when they wake up, developing less rigid sleep schedules. 
• Advanced sleep phase syndrome-This condition is more prevalent in older adults. It occurs when the body's circadian rhythm shifts forward outside of "normal" sleep and wake hours. The internal clock sends strong signals that it's time to go to bed or wake up at very early hours. 
• More difficulty adjusting to sleep schedule changes- Because our body's circadian rhythm alters as we age, it's harder to recover from sudden changes in our sleep schedule. Think: experiencing jet lag or moving our clocks forward for daylight saving time. 
• Lighter sleep- As we age, we spend more time in the lighter stages of sleep, which may cause us to wake up more often at night and feel less rested. 
• More daytime napping- As we age and our circadian rhythms and sleep patterns change, we'remore likely to nap during the day. Longer naps, especially closer to bedtime, can make it more difficult to fall asleep at night.

Chronic Sleep Issues Many Older Adults Face 

Older adults are also more likely to experience chronic sleep issues that interfere with their quality of life, including the problems listed below.

• Insomnia - Research shows that insomnia is the most common sleep disturbance in older adults, affecting up to 40% to 50% of people over the age of 60. Not only can altered circadian clocks and sleep-wake cycles affect sleep quality, but seniors are at a higher risk of medical conditions like sleep-disordered breathing that can lead to insomnia. Certain medications that older sleepers take for ailments can also interfere with their sleep.
• Pain and discomfort- Medical conditions like joint pain, arthritis, osteoporosis, frequent urination, and heartburn can all interfere with sleep. This discomfort can lead to a vicious loop in which pain or discomfort affects sleep, and then lack of sleep causes more pain, and so on. 
• Menopause-Hot flashes and night sweats during menopause (and post-menopause) can make it difficult to get comfortable and disrupt sleep. 
• Anxiety and depression- Life changes later in life can sometimes cause stress, anxiety, and depression. Experiences like the death of a loved one, financial problems, illness, and even retirement can all make it harder to sleep at night. Since we also experience lighter sleep as we age, getting thedeeper REM sleep that helps balance our moods can be more difficult. 
• Lack of exercise and social engagement- Life can become more sedentary as we age, which may cause you to constantly feel sleepy and more prone to napping. Social activities, which get you up and moving, may also dissipate after retirement. 
• Sleep disorders- Chronic sleep conditions like obstructive sleep apnea (OSA) and restless leg syndrome (RLS) can also disrupt sleep quality in older adults. OSA occurs when the upper airways constrict, causing pauses in breath. RLS causes seniors to move their legs while they sleep at night. 

Sleep Tips & Aids for Senior Sleepers

While many factors can disrupt our sleep quality as we age, there are plenty of things we can do to get a better night’s rest. From sleep aids for senior sleepers to lifestyle changes, here are a few tips for a good night’s sleep. 

• Set a consistent sleep schedule - Even if you’re not getting up to go to work anymore,keeping a regular sleep schedule can help your body adjust to a regular rhythm. Try to avoid any changes in your schedule. Go to bed and wake up at the same time each day. 
• Develop a nighttime routine-Engage in relaxing activities at least an hour before bed.Put away your screens and opt for calming things, like stretching, reading, and listening to soothing music. 
• Create a restful sleep environment- A few small changes to your bedroom can go a long way in creating a morerestful sleep environment. Hang blackout curtains to limit light exposure at night, use a white noise machine or earplugs to drown out any outside noise, and lower your thermostat to keep your bedroom comfortable and cool. 
• Exercise and engage in more social activities-Exercise isone of the best things you can do for your health as you age. Regular exercise—like walking and swimming—can help you fall asleep faster and sleep longer. Social activities like volunteering or joining a seniors’ sports club can also get you up and moving. 
• Invest in your mental health - Your mental health is just as important as your physical health. Try to reduce stress and anxiety by talking to a friend or therapist, breathing, and meditation.Research also shows that cognitive behavioral therapy may also help older adults who experience depression and insomnia. 
• Change your sleep position- Sleeping on your side can help keep your spine aligned and reduce back and neck pain at night. It’s also the recommended sleep position for people who snore or have sleep breathing disorders like sleep apnea, as it keeps the tissues in your throat and back from falling back and blocking your airway. Side sleeping may also help with acid reflux, preventing acid in your stomach from traveling back up the neck and soft palate. 
• Consider non-medicated sleep aids- For best side sleeping results, consider using a specialized pillow, like MedCline’s sleep solutions, to keep you comfortably on your side. Unlike other sleep wedges, MedCline’s science-backed pillows have patented arm pockets so your downside arm can rest comfortably, eliminating any pressure or pain on your shoulder.

Final Thoughts on Sleep & Aging 

Aging affects our circadian rhythm and hormone production, altering our normal sleep patterns. As we age, we're also more likely to experience life changes and health conditions that impact our sleep quality. However, that doesn't mean we have to suffer through the night. By making a few changes, like exercising, sticking to a consistent sleep schedule, and sleeping on your side, you can make considerable strides in improving your sleep quality. 

At MedCline, we know it’s just as essential to get a good night’s sleep when you’re older. All of our Relief Systems are backed by science and offer safe, non-medication solutions for your health needs. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body. Our patented arm pockets also provide unparalleled relief from chronic shoulder pain at night. 

For more information about how our sleep solutions can help you get better sleep no matter your age, head to ourMedCline FAQs or contact our team ofSleep Specialists today! 

Resources

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"Advanced Sleep Phase Syndrome."Stanford Medicine, https://www.stanfordhealthcare.org/medical-conditions/sleep/advanced-sleep-phase-syndrome.html.

Zhang, Zeyu, et al. “Napping in Older Adults: A Review of Current Literature.”Current Sleep Medicine Reports vol. 6,3 (2020): 129-135. doi:10.1007/s40675-020-00183-x

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Fang, Hong, et al. "Depression in Sleep Disturbance: A Review on a Bidirectional Relationship, Mechanisms and Treatment."Journal of Cellular and Molecular Medicine, 2019, https://doi.org/10.1111/jcmm.14170.

"How Much Physical Activity Do Older Adults Need?"Centers for Disease Control and Prevention, 13 Apr. 2023, www.cdc.gov/physicalactivity/basics/older_adults/index.htm.

Sadler, Paul, et. al, Cognitive Behavior Therapy for Older Adults with Insomnia and Depression: A Randomized Controlled Trial in Community Mental Health Services,Sleep, vol 41, 8, 2018,https://doi.org/10.1093/sleep/zsy104