The golden years can be among life's finest. Seniors have the chance to savor their legacy with loved ones and embrace each day – from time with grandchildren to neighborhood strolls. Everyone hopes to unwind during this phase.
But only if they’re well-rested.
Alongside the positives, aging can bring challenges, especially with sleep. While natural, sleep difficulties make it harder for older adults to enjoy life's simple pleasures.
This happens because our circadian rhythms, or internal clocks, shift with age. An evening that was once TV time might become bedtime, and the middle of the night can unfortunately become "rise and shine" time.
Here’s what you need to know to stay healthy and alert during the day. This guide covers common and less common age-related sleep issues and disorders, explains why your sleep cycle changes with your health, and provides resources for understanding sleep as you age.
Remember: Always consult your doctor about any sleep concerns as you learn to adapt to new sleep patterns.
Sleeping Problems in Older Adults
If you struggle with sleep, you're not alone. Studies show 75% of older adults experience insomnia symptoms, meaning they miss out on essential REM sleep for full rejuvenation.
While insomnia is a common age-related sleep issue, it's not the only disorder affecting rest. Below is a list of sleep disturbances that can worsen with age. Consult your doctor about any concerns.
Sleep Apnea
A serious disorder, sleep apnea causes brief pauses in breathing during sleep. It has three types (central, obstructive, complex) with similar symptoms:
- Loud snoring
- Waking with dry mouth
- Gasping awake
- Observed breathing pauses
Treatment: See a doctor.
Eshinesleep Mattress Series:
Luxe Series Memory Form Ultra-Plush Mattress
-800x.jpeg?w=800&h=800)
Arctic Series Ultra Cooling Medium-Firm Mattress
-1-800x.jpeg?w=800&h=800)
Luxe Series Hybrid Medium-Plush Mattress
Restless Leg Syndrome (RLS)
RLS, which can occur at any age, causes uncomfortable leg sensations (throbbing, pulling, crawling, aching) relieved by movement. It's often hereditary, potentially linked to dopamine imbalance.
Consult your doctor, as symptoms may worsen with age and could relate to other health issues. Alongside medical treatment, self-care like yoga, stretching, massage, and moving when urged can help manage sensations (but aren't substitutes for medical care).
Delayed Sleep Phase Syndrome (DSPS)
Once called "night owls," individuals with DSPS struggle to fall asleep until very late and find waking up extremely difficult. Prevalent in youth, it can worsen with age, especially if it disrupts daily life.
Self-management involves shifting your sleep schedule, ensuring you're tired before bed, maintaining a set bedtime, and optimizing your sleep environment. If ineffective, a doctor can clinically adjust your circadian rhythm.
Narcolepsy
Narcolepsy causes overwhelming daytime tiredness, sometimes leading to involuntary sleep at inappropriate times. Caused by a lack of hypocretin (regulating REM sleep), it disrupts daily life and can make nighttime sleep harder by shifting circadian rhythm. Symptoms include:
- Sudden muscle weakness/slurred speech (cataplexy)
- Sleep paralysis
- Hallucinations before sleep
While chronic, doctors can help with medications like stimulants or REM inhibitors. Self-care involves informing others for safety, taking short naps, and avoiding depressants like alcohol. Consult a doctor, as symptoms can impact overall health.
Insomnia
Affecting 39% of older adults (who report frequent nighttime awakenings), insomnia is the most well-known sleep disorder in this group. Types are:
- Acute: Short-term, triggered by stress/trauma.
- Chronic: Linked to mental health, medications, or underlying conditions.
Symptoms include trouble falling/staying asleep, waking too early, and inability to return to sleep. Age-related factors like reduced activity, shifting patterns, and increased medication can trigger it. Monitor your sleep habits for changes.
Besides consulting your doctor, staying active helps combat insomnia by naturally tiring the body.
Hypersomnia
The opposite of insomnia, hypersomnia involves excessive daytime sleepiness and oversleeping. More extreme than narcolepsy, sufferers fall asleep involuntarily and struggle to wake up, complicating social and professional life. Symptoms include:
- Anxiety
- Low energy
- Thinking difficulties
- Appetite loss
- Memory problems
Fear of events like falling asleep while driving is common. Seek immediate medical advice. Treatment often involves stimulants to regulate sleep.
Common Causes of Sleep Problems
While no single cause exists, these age-related lifestyle shifts contribute:
- Reduced Activity: Less daily activity means less natural tiredness, disrupting sleep cycles. Stay active to feel tired at bedtime.
- Increased Medication: Side effects of medications for other conditions (drowsiness or alertness) can impact sleep. Discuss these with your doctor.
- Stress/Anxiety: Life stresses can cause acute sleep problems. Acknowledge stress, find its source, write it down, and plan to address it later. Consider therapy if persistent.
- Shifted Sleep Cycles: Naturally going to bed and waking earlier is normal. Adjust routines (earlier meals, less evening TV) to adapt.
- Other Health Issues: Age increases the risk of conditions (e.g., gastrointestinal, respiratory) that can impair sleep. Report new health concerns to your doctor.
Tips for Aging and Sleep
You have options to improve sleep beyond medical help:
- Get Outside: Aim for about an hour of outdoor activity and sunlight daily. It boosts health and promotes tiredness. Avoid intense exercise close to bedtime.
- Talk With Others: Share your sleep challenges with family, friends, or colleagues. This provides support, understanding, and safety (especially for RLS, insomnia, hypersomnia, narcolepsy).
- Keep a Journal: Journaling calms the mind before bed and builds mindfulness. Track sleep patterns in a sleep journal to help your doctor understand and treat your issues.
- Practice Yoga: NIH research shows yoga improves sleep quality and overall life quality in older adults with sleep complaints. Gentle routines are effective.
How Much Sleep Do Older Adults Need?
Older adults need the same 7-9 hours as younger adults for muscle recovery and rejuvenation. Falling asleep may be harder, so plan your bedtime routine accordingly.
When to See a Doctor About Sleep Problems
Consult a doctor when sleep issues interfere with daily life – whether it's constant fatigue during family time or dangerous episodes like drowsy driving. Be honest; doctors are prepared to discuss these common concerns. Addressing symptoms early with your doctor prevents further harm to your sleep schedule.
About Us:
Ready to let the Adjustable Bed Mattress revolutionize your sleep and health? At Eshine, we always believe that every restful night's sleep is the best investment in life. Whether you are looking for a better sleep solution or have any questions about our products, our team is ready to guard your good night's sleep.
Contact us anytime:
Customer Service Email: support@eshinesleep.com
Exclusive Hotline: +1 909-721-9300
Official website: https://eshinesleep.com/