How much sleep do older people need?
The 20th July is National Pyjama Day, which makes it a good time to look at sleep for seniors. It’s a popular belief going around that the older you get, the less sleep you need – but is that actually true?
Turns out, like most myths – it’s just that – a myth. While your sleep needs certainly do change over your lifetime, older adults usually need seven plus hours of sleep per night – the same amount as younger adults. A good night’s sleep helps prevent disease by refreshing your immune system, improves memory and concentration, enables your body to repair cell damage, and lowers the risk of depression, heart diseases, diabetes, certain cancers and weight problems.
What does occur as you age is greater difficulty in getting the sleep you need. Older adults may not need less sleep, but they often GET less sleep, due to a whole host of factors that come with the territory of ageing.
Why getting adequate sleep can sometimes be difficult for older adults
Getting a good night’s sleep on a regular basis is necessary to be able to function properly and to maintain good health and wellbeing. However, as we age, our bodies undergo changes that sometimes make sleep elusive. Older people produce less melatonin, leading to a decrease in the deep sleep portion of the sleep cycle – meaning they’ll wake up more often during the night and/or experience more fragmented sleep.
There are any number of reasons why older people might not be able to get enough sleep:
- Certain medications can cause sleeplessness, as can the interactions of multiple medications
- Mental and physical health conditions, such as heart disease, diabetes, arthritis, anxiety and depression
- Sleep apnoea
- Feeling sick or in pain
- Restless leg syndrome
- The effects of ageing on your circadian rhythm can change the times you feel tired and alert
- Insufficient exposure to daylight
- A less structured sleep-wake schedule that often comes with retirement
- A shifting sleep schedule that often occurs with ageing, causing us to get tired earlier in the afternoon and wake up earlier in the morning
- Daytime napping
- Night-time urination
- Feeling vulnerable and afraid – of being alone at home at night, or of experiencing a medical problem or emergency with no one around to help
You may not be getting enough sleep if you frequently feel tired during the day or wake up not feeling rested.
What’s normal
As you age, it’s normal to want to go to sleep earlier in the evening, and to wake up earlier in the morning. It’s also normal to need a nap during the day, or to have to spend a longer time in bed to get the hours of sleep your need. These things don’t indicate a sleep problem, but are just a normal part of ageing.
What’s not normal
It’s not a normal part of ageing to experience any of the following symptoms:
- Feeling sleepy and irritable during the day, particularly when sitting still
- Having difficulty concentrating during the day
- Having trouble falling asleep, even though you may be tired
- Not feeling refreshed after a night’s sleep
- Finding it difficult to get back to sleep if you wake up in the night
- Relying on substances (such as alcohol or sleeping tablets) to fall asleep
If you have any of these symptoms, you may have a sleep disorder, or a physical or mental health problem. Consult your local GP for help managing this problem – but also try some of the tips to help you sleep listed below.
Is there a link between sleep apnoea and Alzheimer’s disease? Find out here.
Tips to ensure a good night’s sleep
It’s important to remember that regularly experiencing disturbed sleep or insomnia, waking up tired and functioning less than optimally because you’re tired are not just normal parts of the ageing process. They’re signs of sleep problems – but there are plenty of things you can try to help you get a good night’s rest.
- Feel safer by keeping your phone by your bed and having a light within reach
- Have a regular exercise routine, which helps you fall asleep faster, sleep longer and have better quality sleep – but don’t exercise too close to bedtime
- Keep electronics out of the bedroom, and avoid using them for an hour before going to bed
- Keep a regular sleep schedule, and try and go to bed and wake up at the same time every day
- Develop a bedtime routine to help you relax before going to bed
- Avoid substances that discourage sleep, such as alcohol, caffeine, tobacco, and even eating too much later in the day
- See your GP to manage any medications that may be causing sleep problems
Click here to read more about the steps to getting a better night’s sleep as an older adult.