Aging Changes In Sleep

Changes in sleep patterns can occur with normal aging. The number of hours of sleep needed remains the same. But many older individuals experience insomnia. This is the inability to fall asleep and stay asleep.

What is the information for this topic?

There are several changes in sleeping habits that are commonly seen as people age, including:

a decreased amount of “deep” sleep and an increased amount of “light” sleep

having a harder time falling asleep

less time spent dreaming

more frequent napping during the day

a sense of frustration with sleep pattern changes

spending more time in bed but possibly sleeping less

waking up more easily and more often during the night

Research suggests that certain factors within the body and the environment might make it difficult to fall asleep. As a person ages, he or she secretes smaller amounts of certain substances related to the sleep/wake cycle. These include growth hormone and melatonin, a chemical that promotes sleep. Many older people may also experience some or all of these changes:

changes in the foods eaten and the way they are digested

decreased ability to regulate body temperature

decreased exposure to sunlight

decreased mental stimulation

a more sedentary lifestyle

Other factors that may contribute to sleep difficulties include:

drinking alcohol

drinking or eating caffeine

smoking or using nicotine products to quit smoking

taking certain medicines, including some used for high blood pressure or depression

traveling, or having jet lag

Other factors can also interfere with sleep but are not considered a part of normal aging. Many older people need to get up and use the bathroom during the night because of medical conditions. Men with benign prostatic hyperplasia, or an enlarged prostate, and people with diabetes may need to urinate at night. A variety of chronic diseases and conditions may cause anxiety, pain, or other problems that lead to insomnia.

It is important that a person develop good sleep habits. These include:

avoiding alcohol, caffeine, and illegal drugs

avoiding daytime naps or taking no more than one nap per day, which should be less than 1 hour long

being in sunlight for a short period each day

exercising daily

not going to bed unless tired

using the bed only for sleeping and sex

waking up at a similar time each day

If a person is still having sleep problems after trying these steps, he or she should talk to a healthcare provider. Prescription sleep medicines, such as zolpidem and zaleplon, may be helpful. These medicines are designed to be used for a very short period of time. If used for more than 1 or 2 weeks, some of these medicines can cause addiction and worsening sleep problems. These medicines may also have dangerous side effects such as confusion, hallucinations, and an increased chance of falls.

Too little sleep can cause confusion, trouble concentrating, decreased energy, and other mental changes. Sleepiness may also lead to accidents, such as falling asleep while driving a car. Pain associated with illness may appear to be worse when a person is tired. These problems can be treated, and symptoms will often go away when the person gets enough sleep.