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Sleep and Aging: The Effects of Aging on Sleep and Sleep Patterns

There are few things more satisfying then a soft pillow, a warm bed and a good's night sleep after a long day. Yet, getting a good night's sleep can be challenging to more than 50 percent of men and women over the age of 65.

How Sleep Changes with Age

Healthy (and normal) sleep consists of two basic stages: REM (rapid eye movement) and non-REM. The non-REM stage is further broken down into four sub-stages, with the first stage reflecting the beginning of sleep. During stages three and four, delta sleep occurs. Delta sleep is our deepest and most restorative sleep stage. After the fourth stage of non-REM, we enter REM, where dreams occur.

Those who study sleep patterns have determined that the effects of aging directly relate to changing sleep patterns. By middle age, most individuals will spend less time in deep sleep. Sleep tends to be shallower during this time of life, causing older individuals to wake more often. By 60 or 70 years of age, there is a marked decrease in delta sleep. Some aging individuals, especially men, spend no time at all in deep, restorative sleep.

Interestingly, though, the percentage of time that we spend in REM sleep tends to remain the same as we age. Also, older individuals enter REM sleep faster than younger sleepers. However, the dreams we dream while in REM seem to change as we grow older. For example, researchers state that the dreams of older men tend to become more passive whereas the dreams of older women become more energized.

Although the total amount of time we spend sleeping seems to increase slightly as we pass age 65, so does the amount of time that it takes us to fall asleep. In fact, studies have found that 13 percent of men and 36 percent of women over 65 take more than 30 minutes to fall asleep.

Why Sleep Changes as We Age

Changes in our sleeping patterns occur due to both physical and lifestyle changes that occur as we age:

Physical Changes:

aging bladder
changes in body temperature cycle
decrease in chemicals (melatonin, growth hormone) that regulate sleep activity.

Lifestyle Changes:

changes in diet
daytime inactivity
decreased exposure to natural light (more time spent indoors)
decreased mental stimulation.

The most common sleep complaints related to aging are the following:

experiencing leg discomfort in bed
feeling tired during the day
the inability to fall asleep
the inability to stay asleep.

Despite the sleep changes and sleep problems that occur as we age, there are definitely ways to cope with changing sleep patterns so that we can still get good, beneficial sleep at night and wake refreshed in the morning.

Sleep-Improving Tips for Seniors

There is a direct correlation between good health and good sleep. Remaining in good mental health and physical health will ensure that you sleep well as you age. Here are some sleep tips:

Adopt an active lifestyle: An active and engaged lifestyle will increase memory and overall mood and will contribute to anti-aging benefits. It will also make falling asleep easier, as a body that is active during the day sleeps better at night.
Develop good sleep habits: Too many naps during the day can make it more difficult to fall asleep at night. This, in turn, can become a vicious cycle, as a lack of nighttime sleep will lead to the need for a daytime nap.

Do not eat a lot before bed: Studies show that it is more difficult to sleep with a full stomach. If you need a bedtime snack, try to keep it light.
Keep a positive outlook: Sleep complications can be associated with depression and worries. By keeping a positive mental state, you'll sleep more soundly at night.
Reduce stress: Having a social network, exercise and hobbies, from stamp collecting to the more social ham radio networking, can greatly reduce stress and increase an overall sense of well-being.

Sleep patterns clearly evolve and change as we age. Individuals experiencing sleep problems should discuss them with their physician. Although physical changes and some lifestyle changes are inevitable as we age, we don't have to give up a healthy and refreshing night's sleep.

Resources

Helpguide (2007). Sleep and Aging. Retrieved July 5, 2007, from the Helpguide Web site: http://www.helpguide.org/life/sleep_aging.htm.

National Sleep Foundation (2007). All About Sleep. Retrieved July 5, 2007, from the National Sleep Foundation Web site: http://www.sleepfoundation.org/hottopics/index.php?secid=12.

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