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Sleeping Well as You Get Older

Despite common belief, aging doesn't cause sleep problems, and seniors don't need less sleep as they grow older.

Most older people sleep poorly, or not long enough, often because of ailments associated with aging, such as arthritis, physical disabilities, respiratory problems and depression.

Lack of exercise, heart disease, anxiety, stress and menopause also can disrupt sleep, and drug therapy for seniors may cause insomnia.

Changing patterns

When you sleep, you go through two kinds of sleep in a normal cycle: rapid eye movement or dreaming sleep (REM) and quiet sleep (non-REM). Older adults spend less time in non-REM sleep, which is a deeper sleep. This may explain why older adults are thought of as light sleepers, says the National Institute on Aging (NIA). Although the amount of sleep each person needs varies widely, the average is between 7 and 9 hours a night. As we age, the NIA says, the amount of sleep we can expect to get drops off. By age 75, some people may wake up several times each night.

Though the need for about 8 hours of sleep each night doesn't change with age, sleep patterns do. The body's circadian rhythm, a biological clock that controls sleep, naturally advances a few hours as a person grows older. When that happens, older people may feel sleepy earlier in the evening and wake up earlier in the morning. By observing their natural sleep patterns and making lifestyle changes, seniors can help keep their internal clocks on time and overcome sleep problems.

Common sleep problems

Insomnia is the most common sleep problem, no matter what age. According to the NIA, insomnia means:

• Taking a long time to fall asleep at night
• Waking up many times each night
• Waking up early and being unable to get back to sleep
• Waking up feeling tired

Insomnia is almost always a symptom of another problem, such as sleep apnea or another sleep disorder.

A person with sleep apnea pauses in his or her breathing while sleeping, often many times a night. There are two kinds of sleep apnea:

• Obstructive sleep apnea, which is an involuntary pause in breathing caused by soft tissues in the throat blocking the airway. Air cannot flow in or out of the person's nose or mouth.
• Central sleep apnea, which is less common and occurs when the brain doesn't send the right signals to start the breathing muscles.

With either kind of sleep apnea, the person sleeping is not aware of the difficulty in breathing. Clues to sleep apnea are daytime sleepiness and loud snoring during sleep (noticed by someone else in your home). Talk to your doctor if you think you might have sleep apnea. Treatments may include learning to sleep in the correct position, lifestyle changes (such as losing weight, quitting smoking, or avoiding alcohol or certain medicines before bed), devices that help keep your airways open, drug therapy, and surgery.

Sleep remedies

Sleep and aging experts agree that one's daytime activities and sleep environment are critical to getting a good night's sleep. Try the following remedies if you have trouble sleeping.

Stick to a regular sleep schedule. Try to go to bed and get up at the same time every day.

Ask your doctor if your drug therapy could be disturbing your sleep.

Stay active. Maintain a moderate level of daily activity and do gentle exercise. Try to exercise at regular times each day, but don't exercise just before going to bed.

Spend some time outdoors during daylight hours. Sunlight can help set your biological clock.

Pay attention to what you eat and drink in the evening. Consuming foods and drinks that contain caffeine, such as coffee, tea or cola may interfere with nighttime sleep.

Avoid alcoholic beverages in the evening. They can make you fall asleep faster, but they may cause early morning awakenings and fitful sleep.

Create a safe and comfortable place to sleep. Make sure your bedroom is dark, quiet and cool. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that's easy to turn on and a phone by your bed may be helpful.

Make sure you pillow, blanket, and mattress are comfortable for you. Replace your mattress if it's lumpy, sagging or worn out. A comfortable mattress that offers good support may help you fall asleep and stay asleep.

Develop a bedtime routine. Do the same things each night to tell your body that it's time to wind down. Some people watch the evening news or read a book.

Ask a doctor for help if your partner snores or has an illness that disturbs your sleep. If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.