Insomnia in Aging Adults: Why It Happens and How to Beat It

Aging is typically associated with more nights of poor rest. The National Library of Medicine reports that about 50% of adults age 60 and older struggle with poor sleep. Our bodies are constantly changing over the years, and our sleep tends to be an unfortunate victim of aging.

The natural processes that occur with age, combined with general external factors, are a recipe for deteriorated sleep quality and it is important to understand what is happening so you can move forward and try to alleviate poor sleep.

Sleep plays a key role in maintaining our mental and physical health. Habitual sleep deprivation increases the risk of serious health problems like heart disease, diabetes, stroke, depression, and even dementia. To help you get back into a healthy sleep pattern and for more information on the effects of aging on sleep, continue below.

Aging changes sleep patterns

External factors aside, it is common for older adults to experience a change in their sleep patterns due to sleep disorder circadian rhythm. The area of ​​the brain called the suprachiasmatic nucleus, which is responsible for regulating our body’s circadian rhythm, also known as our internal clock, weakens as we age. As a result, it disrupts your usual rhythms, leading to changes in your sleep and hunger cycles.

Aging also appears to affect the body’s production of important sleep-promoting hormones. As we age, the body produces less melatonin, a darkness-influenced hormone that’s released around bedtime and promotes feelings of sleepiness.

Research shows that seniors spend more time in lighter stages of sleep and less time in REM or deep sleep, leading to more frequent awakenings.

Other common sleep disorders in older adults

Aging in itself is not the cause of poor sleep. Other factors such as health status and daily habits can contribute to the development of sleep disorders. Let’s take a look.

health conditions

Physical and mental health conditions also play a significant role in the quality of sleep in an aging adult. A study by the Sleep Foundation found that nearly a quarter of adults between the ages of 65 and 84 were diagnosed with four or more health conditions and got less than 6 hours of sleep a night.

Pain-causing conditions like arthritis and fibromyalgia cause discomfort and sleep disturbances in older adults, along with other medical problems like sleep apnea, diabetes, stress, anxiety, heart disease and depression. For those diagnosed with a combination of these conditions, it can be difficult to achieve a night of restful sleep.

medication

Nearly 9 in 10 adults age 65 and older report taking prescription medication, and not all medications are sleep-inducing. Certain prescription medications, such as amphetamines, antidepressants, and beta-blockers, or medications for high blood pressure, can affect your quality of rest, while antihistamines and antipsychotics can cause daytime sleepiness.

Daily Habits

With age comes slower routine and daily habits that play a role in reducing the quality of rest. Napping, less time outdoors, and little natural light can throw off your circadian rhythm. People who feel lonely due to little social interaction may also experience increased anxiety and stress, which contributes to poor sleep.

Fight bad sleep with these tips

Practice good sleep hygiene: Help maintain your circadian rhythm and promote sleepiness by following a nightly routine. Go to bed at a set time every night. Have a bedtime routine that involves engaging in a relaxing activity like reading, bathing, or stretching. Avoid using technology an hour and a half before bed and avoid substances like alcohol or tobacco that can disrupt your sleep.

Exercise: Just 30 minutes of exercise a day can help older adults get better sleep, among other benefits such as improved mental health, disease prevention and increased social engagement.

Curate your bedroom for good sleep: Your bedroom should be a distraction-free zone that limits sleep disturbances and promotes absolute comfort. Have a mattress that’s comfortable and accommodating to your specific needs, whether it’s relieving back pain or cooling hot sleepers or offers gentle pressure relief for those struggling with joint pain. It should also be dark and cool. Cover windows with curtains and reduce the light in your bedroom as much as possible.

Join local activities or clubs: Anxiety is a major detriment to sleep. If you’re feeling lonely and think that lack of social interaction is leading to poor sleep quality and overall mental health, find a local group or club that does activities you enjoy. According to Harvard, spending time with others can help improve well-being, reduce the risk of depression, and even increase lifespan.

adopt pet: If health issues or other limitations are preventing you from getting as much exercise as you want, adopting a pet to keep you company around the house can help reduce loneliness. Pet owners are less likely to suffer from depression, feel less anxious, have elevated levels of serotonin and dopamine, and see a doctor 30% less than those without.

Try these for more help for better sleep Six natural sleep aids and Ways to relieve bedtime anxiety.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.