As you age, are you suddenly becoming a morning person when you never were before? Or have you noticed that your elderly loved ones end up napping more and wondered to yourself, “Why do older people sleep so much?” Growing older really does make an impact on our sleeping habits.
“With age, total sleep time, sleep efficiency (the percentage of time in bed spent actually sleeping), stage 3 sleep (the deepest stage) and REM sleep will decrease,” says Jessica Fink, a licensed clinical social worker supervisor and sleep specialist in Austin. Meanwhile, Fink says, how long it takes to fall asleep and the amount of time we spend in lighter stages of sleep increases. “Most of these changes will happen by age 60,” she adds.
Basically, a lot fluctuates when it comes to our sleep habits as we age, which begs the question: why? To find out, we consulted with sleep experts to help explain the changes you or your loved ones may experience when it comes to sleep and aging and why older people sleep less — or more — depending on different factors.
“Changes in sleep architecture mean that older adults spend less time in deep and REM sleep, which can reduce perceived sleep quality.”
— Lizzie Benge, sleep medicine physician, Harvard Medical School
How does aging affect sleep?
Sleep is completely intertwined with the circadian rhythm — that is, the physical, mental and behavioral changes happening to us each and every day.
“Circadian rhythm shifts often cause earlier bedtimes and wake times,” says Lizzie Benge, a sleep medicine physician and faculty member at Harvard Medical School. Additionally, “changes in sleep architecture mean that older adults spend less time in deep and REM sleep, which can reduce perceived sleep quality.”
Benge says changes in circadian rhythm arise from several factors, including:
- Reduced production of melatonin, the hormone that regulates sleep-wake cycles.
- Age-related changes to the brain’s suprachiasmatic nucleus (our brain’s circadian clock).
- Hormonal changes, including decreased levels of estrogen and progesterone.
- Lifestyle factors like less exposure to natural light.
The reduction in deep and REM sleep also leads to fewer dreams, Benge adds. “This decrease stems from neurobiological changes, including the brain’s sleep-regulating mechanisms, as well as health conditions and medications that fragment sleep.”
Why do older people sleep so much more — or seem to?
While earlier wake and sleep times make it seem like older adults are sleeping more, that’s generally not the case. One major reason it may seem like seniors sleep more? Naps.
“Napping is certainly more common in older people,” says Fink. Lower sleep quality and having trouble falling asleep may result in people taking more naps, or sleeping in shorter bursts, throughout the day.
Fink adds that it’s unclear whether naps are helpful or harmful, as some research associates naps with lower quality of life. In fact, studies show that older adults, who tend to have more sleep problems and sleep disorders, are at an increased risk of having trouble concentrating and also an increased risk of falling. However, other research states naps can improve daytime function and cognition.
Fink says naps are generally OK, unless you have a sleep disorder like insomnia, which makes them counterproductive.
So, do older people need less sleep?
Experts say no. “Seniors typically need about the same amount of sleep as younger adults, around 7 to 8 hours per night,” says Benge.
While some seniors may feel they can function with less sleep, she adds, chronic sleep deprivation can contribute to several health issues, including:
- Cognitive decline.
- Memory issues.
- Increased risk of falls.
- Worsened chronic disease management.
- Weakened immune function.
How does sleep benefit older adults?
“Quality sleep offers a multitude of benefits that are crucial for maintaining both physical and mental well-being in the aging population,” says Jessica Corona-Irwin, a registered nurse and certified dementia practitioner at Remo Health.
Here are just some of the ways experts believe sleep benefits older adults:
- Reduces the risk of chronic conditions, such as type 2 diabetes and heart disease.
- Gives the body time to repair heart and blood vessels.
- Supports a healthy balance of hormones that regulate hunger and fullness.
- Supports the immune system.
- Helps prevent insulin resistance.
- Enhances memory and cognitive performance.
- Supports healthy growth and development.
- Promotes emotional stability and reduces irritability and mood swings.
- Improves energy and focus.
What are the common sleep conditions that affect older people?
Sleep can be impacted by several medical diagnoses, as well as by the medications you take, says Fink. “Older people tend to have more medical diagnoses and are prescribed more medication.” Therefore, sleep issues may also occur more frequently for this population.
For older people who have trouble sleeping in their own homes, there are several possible reasons for the issue. According to our experts, they may be dealing with:
- Insomnia: A sleep disorder that makes it difficult to fall and stay asleep. This affects individuals assigned female at birth more frequently.
- Nocturia: The increased need to urinate at night.
- Sleep apnea: A breathing condition that affects sleep and tends to affect individuals assigned male at birth more often.
- Periodic limb movement disorder: A condition that causes involuntary leg movements during sleep.
- REM sleep behavior disorder: Benge says this is where individuals act out their dreams due to a loss of muscle paralysis in REM sleep.
- Advanced sleep phase syndrome: A condition that can lead to very early sleep and wake times.
Additionally, Fink adds, sleep disturbance is common in long-term care settings. “Things like noise, light, room temperature, roommates and incontinence care all interfere with sleep,” she explains.
“Poor sleep can worsen existing health problems, drain energy and increase irritability and cognitive decline.”
— Jessica Corona-Irwin, registered nurse and certified dementia practitioner, Remo Health
Tips to help older adults sleep better and safer
“Sleep is essential for everyone, but it’s especially crucial for older adults, caregivers and those living with Alzheimer’s disease and related dementias (ADRD),” says Corona-Irwin. “Poor sleep can worsen existing health problems, drain energy and increase irritability and cognitive decline.”
Here are some tips from our experts that may help older adults get better sleep:
- Maintain a consistent sleep schedule.
- Get natural light first thing in the morning.
- Limit naps to earlier in the day.
- Create an optimal sleep environment: cold, dark and quiet room with comfortable bedding.
- Use your bed for sleep whenever possible.
- Engage in regular physical activity (but avoid working out close to bed time).
- Reduce intake of caffeine, alcohol and nicotine, especially in the evenings.
- Stay hydrated throughout the day, but limit fluids close to bed time.
- Eat light meals in the evenings.
- Minimize exposure to blue light a few hours before bed.
- Consider cognitive behavioral therapy (CBT) for sleep issues, especially insomnia.
Additional options for seniors with trouble sleeping
Fink says if you’re having difficulty sleeping, consider the possibility of a medical condition or medication causing sleep disturbance. “A sleep specialist (e.g. sleep medicine physician, psychotherapist with specialized training in sleep) can help diagnose the sleep problem,” she says.
Keeping a sleep diary to track your sleep patterns to identify any possible disruptions is a good idea, and it’s something you can bring with you to your next appointment.
Natural sleep aids may also be beneficial, including:
- Chamomile tea.
- Low-dose melatonin.
- Magnesium supplements.
Always check with a doctor before using any sleep aid to ensure it doesn’t adversely affect any health conditions or interact with other medications. You should only use sleep medications under the strict guidance of a medical professional.
The bottom line
When it comes to sleep and aging, it’s important to understand the changes that will occur and how to handle them. Due to shifts in hormones and circadian rhythm, your ability to fall asleep and stay asleep may be impacted. However, sleep itself is just as important as it was when you were younger, if not moreso.
Follow some of the tips our experts provided to ensure you’re still getting a solid 7-8 hours of rest each night, and if you need extra help, don’t hesitate to reach out to a doctor or sleep specialist.
“Remember that everyone is different, so be patient and try different strategies to find what works best,” Fink concludes.
