Why sleep suffers as we age – and what we can do about it

Aging is a natural process of life, and as we age, our bodies undergo various changes that can impact our sleep. Sleep is an essential component of health and wellbeing throughout life. It is particularly important for older adults, as it helps to regulate hormones and metabolism, maintain a healthy immune system, and reduce stress and anxiety. Unfortunately, as we age, our sleep patterns change, and sleep becomes more difficult to achieve and maintain. This article will explore why sleep suffers as we age and what we can do about it. 

Reasons why sleep quality declines with aging

Several factors contribute to sleep suffering as we age, including changes in hormones, metabolism, and circadian rhythms

Changes in Sleep Patterns

As we age, our sleep patterns change in several ways. The total amount of sleep we get each night decreases, and the quality of sleep decreases as well. Older adults often experience more fragmented sleep, with multiple awakenings throughout the night. This can lead to feelings of fatigue and difficulty concentrating during the day. Read this study by the Sleep Foundation to learn more.

Physiological Changes

Aging is associated with physiological changes that can lead to disrupted sleep. For example, older adults often experience a decrease in the amount of deep sleep they get each night. This can lead to more frequent awakenings, as well as difficulty falling asleep in the first place. In addition, as we age our bodies produce less melatonin, a hormone that helps regulate our sleep-wake cycle.

Medical Conditions

As we age, we are more likely to experience medical conditions that can affect our sleep. Common conditions like arthritis, diabetes, and heart disease can lead to pain and discomfort that can interfere with our ability to get restful sleep. In addition, medications for these conditions can have side effects that disrupt sleep.

Mental Health

Older adults are more likely to experience anxiety and depression, which can lead to difficulty sleeping. In addition, the death of a spouse and other life changes can contribute to feelings of loneliness and depression, which can further disrupt sleep.

It’s possible to improve sleep

Sleep is an essential component of health that is particularly important for older adults. Unfortunately, as we age, our sleep patterns change and sleep becomes more difficult to achieve and maintain. By understanding the physiological and psychological changes associated with aging, as well as the effects of medical conditions and medications, we can take steps to improve our sleep and ensure we are getting the rest we need to stay healthy and alert. Here are some practical tips:

Keep a Regular Sleep Schedule

By maintaining a regular sleep schedule, we can help our bodies adjust to a regular sleep-wake cycle, leading to improved sleep. Learn more by reading this book.

Exercise Regularly

Exercise can help us relax and fall asleep more quickly. Daily yoga can improve sleep significantly.^​1​

Diet for Better Sleep

Foods impacting the availability of tryptophan, as well as the synthesis of serotonin and melatonin, may be the most helpful in promoting sleep. Plant-based diets that are rich in these can be helpful to improve sleep.^​2​ A low protein diet has been reported to be detrimental to sleep. Eating a diet rich in foods that are high in protein, such as fish, eggs, and leafy greens, can help boost collagen production which drops with poor quality sleep. Additionally, taking supplements that contain melatonin and vitamin D can help improve sleep.^​3,4​

Avoid Caffeine and Alcohol

Caffeine and alcohol can interfere with sleep, so it is best to avoid them in the evening.

Create a Relaxing Bedtime Routine

A relaxing bedtime routine can help us fall asleep more quickly. This could include taking a warm bath, reading a book, or listening to calming music.

Avoid using Screens before Sleep

Reading on screens can stress our eyes, additionally the blue light negatively impacts production of melatonin leading to sleep impediment. So avoid computers, smart phones, tablets and television one or two hours before bed.

By keeping a regular sleep schedule, exercising regularly, avoiding caffeine and alcohol, having a balanced diet that supports sleep health, and creating a relaxing bedtime routine, we can improve our sleep and ensure we get the restful sleep our bodies need.  Finally, getting adequate sunlight exposure during the day can help the body produce more melatonin and regulate the body’s circadian rhythm.