As we age, many health issues can arise. Poor sleep can contribute to many of these issues, reducing quality of life as we age. In order to address the unique needs of elders, it is more important than ever to understand the effects of aging on sleep. It is common for older adults to experience changes in the quality and duration of their sleep. Many of these changes occur due to changes in the body’s internal clock. We have an internal clock in our brain that controls 24-hour daily cycles, called the circadian rhythm. These circadian rhythms influence when we get hungry and when a person feels sleepy or alert.

Changes in production of hormones, such as melatonin and cortisol, may also play a role in disrupted sleep in elders. As people age, the body secretes less melatonin, which is normally produced in response to darkness and helps promote sleep by coordinating circadian rhythms. Elders have a longer recovery from changes in sleep schedules. That includes alterations in how the body regulates circadian rhythms, which make it more difficult for them to adjust to sudden changes in their sleep schedules, like during daylight saving time or when experiencing jet lag.

Mental and physical health conditions may also interfere with sleep. Conditions that commonly affect sleep in older people include depression, anxiety, heart disease, diabetes, and conditions that cause discomfort and pain, such as arthritis. The relationship between physical health and sleep is complicated by the fact that many elders are diagnosed with more than one health condition. Those with multiple health conditions are more likely to report getting less than six hours of sleep, having poor sleep quality, and experiencing symptoms of a sleep disorder.

Sleep issues may also be related to the side effects of medications. Almost 40% of adults over the age of 65 take five or more medications. Many over-the-counter and prescription drugs can contribute to sleep issues. The interactions of multiple medications may also cause unanticipated effects on sleep.

Poor sleep quality in elders can also be related to the lifestyle changes that often come with aging. For example, retirement may lead to a less structured sleep-wake schedule. Other significant life changes, such as loss of independence and social isolation, can increase stress and anxiety, which can also contribute to sleep issues. One common sleep disruption is waking up due to urination needs. This issue affects 80% of elders contributing to increased sleep disruptions. Other health conditions that affect elders’ sleep are pain, insomnia, sleep apnea, and restless leg syndrome, to name a few.

Given all the issues that can affect our sleep patterns, what helps to get better sleep? A variety of research has shown that elders can take steps to improve their sleep. These steps often involve focusing on improving sleep hygiene and developing habits that encourage quality sleep. 

Elders who exercise regularly fall asleep faster, sleep longer, and report better quality of sleep. Exercise is one of the best methods that elders can do for their health. 

Keeping a regular sleep schedule can help regulate the body’s internal clock. Aging can make it more difficult to recover from lost sleep. Avoid sudden changes in sleep schedules. This means going to bed and waking up at the same time every day and being careful about napping too long or too close to bedtime.

Create a calming sleep environment and reduce bedroom distractions by establishing a comfortable, dark, and quiet bedroom that promotes better sleep quality. Televisions, smartphones, and bright lights can make it more challenging to fall asleep. Keep the television in another room and try not to fall asleep with it turned on. Move electronics out of the bedroom and reserve the bedroom for only sleeping and sex. Limiting screen time before bed reduces exposure to blue light from screens, which can help improve melatonin production, which is essential for sleep.

Develop a bedtime routine by finding activities that help you relax before bed. Many elders enjoy taking a warm bath, reading, or finding some quiet time before getting into bed. Avoid substances that discourage sleep. Substances like alcohol, tobacco, caffeine, and even large meals late in the day can make sleep more challenging. Consider quitting smoking, reducing caffeine intake, and eating dinner at least four hours before bedtime.

If we have poor sleep, the health implications can be major. For example, poor sleep quality among elders has been linked to memory loss, mood disorders, and high risk of chronic diseases such as heart disease and dementia. Insufficient sleep can weaken the immune system, making elders more susceptible to illnesses. If sleep problems persist, it may be beneficial to discuss them with a healthcare provider to rule out sleep disorders or other underlying health issues.

Understanding the relationship between sleep and aging is crucial for maintaining health and quality of life. By recognizing the changes in sleep patterns and implementing effective strategies, elders can improve their sleep quality and overall well-being. Sleep is not just a nightly ritual; it is a vital component of healthy aging. What better way to add life to years than to get good sleep?