Most of us have heard that as we age, we need less sleep. Thus, when older individuals stay awake for hours in the middle of the night or wake up at dawn, they tend to accept it as a normal part of aging. But do you really need less sleep as you age? No, declares Professor David Hillman, chairman of the Sleep Health Foundation, older adults need the same amount of sleep as young people.
"Adult sleep requirements are stable from around the age of 20. Sleep changes as you age, but sleep needs remain relatively constant compared to early adulthood," he says. Hillman notes that the number of older adults experiencing sleepiness without seeking help, believing it to be a natural part of aging, is remarkable. In many cases, there is a reason for this poor sleep quality, and once this sleep disorder is identified and treated, seniors can feel rejuvenated by several years! "If people notice a change in their sleep needs as they age, such as spending more time in bed and feeling less rested, even after sleeping as much as before, then that means there is a problem," he says.
What Controls Sleep?
The "biological clock," circadian centers in your brain, dictate your propensity for sleepiness and wakefulness throughout the day and night. These centers are generally influenced by light and darkness, but can also be affected by other habits, such as meal and exercise times. While some people have solid sleep patterns and feel rested even with changing daily routines, the biological clocks of many others rely on rather constant habits.
The biological clock controls the production of a hormone called melatonin, which promotes sleep. This hormone is produced in smaller amounts as you age, making it harder for you to fall asleep. Older adults are also more prone to advanced sleep phase syndrome: they fall asleep earlier in the evening and consequently wake up very early, even after having slept for eight hours. Additionally, while the body is programmed to sleep at night, some of us feel sleepy in the afternoon. Since seniors are less likely to be at work, they sometimes take an afternoon nap, which impacts the quality of sleep at night.
Health Issues Affecting Senior Sleep
Certain specific health issues inherent in aging can have a significant impact on sleep, including the ability to fall asleep, including:
- Pains, especially arthritis and osteoporosis
- Anxiety and depression, Alzheimer's disease
- Gastric reflux after a meal, especially if aggravated by lying down
- Prostate disease (men suffering from it may need to get up at night to urinate)
- Some medications, such as antidepressants, blood pressure medications, and diuretics, can also hinder falling asleep. Talk to your doctor if you have doubts.
It is important to discuss these factors with your doctor if any of them affect your sleep, as treating an underlying cause responsible for poor sleep quality often leads to improvement. Additionally, if you do not have an underlying problem but consistently struggle to fall asleep or go back to sleep after waking up at night, this may indicate insomnia. Insomnia is not necessarily linked to aging, so it is best to discuss options for treating insomnia with your doctor.
Tips for Getting Enough Sleep
- Allowing an adequate amount of time for sleep on a daily or near-daily basis.
- Going to bed at the same time every night.
- Supplementing a lack of sleep with a short nap of 30 minutes to an hour in the afternoon.
- Eating at regular times and avoiding heavy meals in the evening.
- Avoiding caffeine from late afternoon onwards. If you want a hot drink before bed, have herbal tea or decaffeinated coffee.
- Seeking help from herbal medicine: many plants consumed in herbal teas or SIPF (glycerinated and alcohol-free plant extract solutions) help with sleep.
- Ensuring that your bedroom is conducive to sleep: dim lighting, a comfortable bed, appropriate temperature, and no television.
- Trying not to bring your problems to bed. If needed, take some time before bed to write down your problems as well as a schedule for the upcoming day.
- Talking to your doctor if your sleep undergoes a change after starting new medications.
Sources : abc.net.au, Interview du Professor David Hillman, anesthésiste et médecin spécialisé dans le sommeil (Australian Sleep Health Foundation).