Sleepless Epidemic: 9 Reasons Why 50% of Older Adults Can’t Get Enough Sleep

As we age, getting a good night’s sleep becomes increasingly challenging. In fact, a staggering 50% of older adults struggle with insomnia, according to a recent study published in the Journal of Clinical Sleep Medicine.¹

If you find yourself tossing and turning more often than not, then here are the top reasons why sleep may be evading you in your golden years.

1. Changing Sleep Patterns

As we grow older, our sleep patterns naturally shift. We tend to fall asleep earlier in the evening and wake up earlier in the morning. This phase advance can make it harder to fall asleep at our preferred bedtime and lead to more fragmented sleep throughout the night.

2. Reduced Sleep Quality

Older adults spend less time in deep, restorative sleep stages and more time in lighter, more easily disrupted stages. This change in sleep architecture can result in more frequent awakenings and a less restful night’s sleep overall.

3. Underlying Health Conditions

Many common health problems that become more prevalent with age, such as arthritis, chronic pain, heartburn, and prostate issues, can interfere with sleep. Treating these underlying conditions may help improve sleep quality.

4. Medications

Prescription and over-the-counter medications used to manage age-related health issues can have side effects that disrupt sleep. Consult with your doctor about adjusting the timing or dosage of your medications to minimize sleep disturbances.

5. Circadian Rhythm Changes

The body’s internal clock, or circadian rhythm, becomes less efficient with age. This can make it harder for older adults to adjust to changes in sleep schedules, such as those caused by daylight saving time or jet lag.

6. Stress & Anxiety

Major life changes that often occur in later life, such as retirement, loss of a spouse, or moving to a new home, can cause significant stress and anxiety. These emotional factors can make it difficult to fall and stay asleep.

7. Lack of Physical Activity

As we age, we tend to be less physically active, which can disrupt our sleep-wake cycle. Regular exercise during the day can promote better sleep at night, but be sure to avoid intense workouts close to bedtime.

8. Daytime Napping

While a short power nap can be refreshing, extended daytime napping or napping too late in the day can make it harder to fall asleep at night. Try to keep naps short and avoid them in the late afternoon or evening.

9. Poor Sleep Habits

Engaging in activities that can interfere with sleep, such as watching TV, using electronic devices, or consuming caffeine or alcohol close to bedtime, can contribute to insomnia. Establishing a relaxing bedtime routine and creating a sleep-conducive environment can help improve sleep quality.

Tips to Maintain Sleep Hygiene in Your Golden Years

Adequate sleep is vital for maintaining well-being, especially as we age. As we grow older, adopting good sleep habits becomes paramount for ensuring restorative rest and promoting overall health. 

Here are some tips to help older adults maintain healthy sleep habits:

• Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
• Develop a relaxing bedtime routine. Take a warm bath, read a book, or engage in other calming activities 30-60 minutes before bed to help your body transition into sleep mode.
• Limit exposure to blue light before bed. Avoid using electronic devices like smartphones, tablets, and computers for at least an hour before bedtime, as the blue light can suppress melatonin production and make it harder to fall asleep.
• Exercise regularly, but not too close to bedtime. Aim for at least 30 minutes of physical activity during the day, as regular exercise can improve sleep quality.
• Expose yourself to natural light during the day. Bright light exposure helps regulate your circadian rhythm and melatonin production, which is crucial for maintaining a healthy sleep-wake cycle.
• Consult with your healthcare provider if sleep problems persist. They can help identify and address any underlying health conditions or medications that may be interfering with your sleep.

Incorporating these sleep hygiene tips into your daily routine is a proactive step towards enjoying better sleep and improved overall well-being in your golden years. 

Source:
1. https://jcsm.aasm.org/doi/10.5664/jcsm.7172