Why do the Elderly Have Trouble Sleeping at Night?

Article Written by: Gabrielle Baglino, Oak Street Health

Why and How Does Aging Affect Sleep? Common Issues and Tips for Seniors

As we get older, many of us will notice changes in the quality and length of time we are able to sleep. You may find yourself waking up earlier than you want, or it may be harder to fall and stay asleep in the first place.

Here are some things that could be affecting your sleep patterns.

Why Do the Elderly Have Trouble Sleeping at Night?

Half of seniors report difficulties with sleep, with seniors being more likely than younger people to wake up during their REM cycles. This may be due to an aging suprachiasmatic nucleus (SCN), the part of the brain referred to as the “master clock.” The SCN controls daily cycles like when you feel hungry or tired, or when your body releases certain hormones.

However, there are other things that can disrupt sleep in seniors.

Underlying Health Conditions

Seniors are more likely to be diagnosed with one or multiple health conditions, with 54% of adults 65 and older reporting being on four or more prescription medications. Common conditions include GERD, arthritis, high blood pressure, diabetes, thyroid disease, and heart disease. Medications to treat these conditions can cause unwanted side effects that can interrupt healthy sleep patterns.

Frequent Urination

This can be due to diabetes, heart failure, infection, inflammation, or other age-related bladder issues. It is helpful to avoid caffeine and alcohol later in the day. If this is a persistent problem, your doctor may recommend diuretics to help you go earlier in the day, lessening the need to go in the middle of the night.

Menopause and Postmenopause

Menopause causes the body to gradually stop producing the hormones progesterone and estrogen. Hot flashes, a common occurrence during menopause, can happen many times during the night, causing you to wake up feeling hot and sweaty, thus disturbing your quality of sleep. Your doctor may prescribe hormones to help regulate hot flashes and other unwanted effects of menopause.

Sleep Apnea

Sleep apnea is a disorder where breathing stops and starts multiple times throughout the night. If you tend to snore loudly, wake up with a dry mouth, or feel very tired after a full night's rest, you could have this condition. Talk to your primary care doctor if you think you may be experiencing sleep apnea to find a treatment that works for you.

Restless Leg Syndrome

Restless leg syndrome causes uncomfortable and uncontrollable urges to move your legs. It tends to occur more frequently in the evening or nighttime hours, when you are trying to rest, and it worsens as you age. Symptoms usually occur in the limbs and not on the skin, and can include a throbbing, pulling, crawling, electric, or aching sensation. If you think restless leg syndrome is affecting your quality of life, talk to a doctor about possible treatments.

Stress

Major life changes like moving, the death of a loved one, or starting retirement can increase stress and lead to insomnia. Talking to supportive friends or family, or even moving into an intergenerational home, can help you manage stress. You can find stress-relieving social interaction by volunteering, taking adult education classes, or signing up for clubs or activity groups.

What Helps Alleviate Sleeping Problems?

Good sleep hygiene is important for winding down from the day and getting into a more relaxed state.

Here are some ways you can improve your sleep hygiene.

Avoid Naps

If you’re having difficulties feeling tired, or falling and staying asleep at night, you may find yourself taking naps throughout the day. This can make getting into a healthier sleep pattern more difficult. Try to avoid taking naps, especially later in the afternoon.

Reduce Exposure to Blue Light

Light from your TV and other technological devices can negatively affect your circadian rhythm, a natural internal process that regulates your sleep-wake cycle. A bright environment causes your brain to produce less melatonin, which is a hormone that makes you feel sleepy. In darker environments your brain produces more melatonin. Turning off your lights and devices an hour or two before bedtime may help your body produce melatonin and help you fall asleep faster.

Reduce Caffeine Intake

Many people like to start the day with coffee or tea, but the energizing effects of caffeine can stay in your system for 4-12 hours. It may help your sleep patterns to drink only one or two cups a day, and to consume caffeine no later than 12pm.

Watch Your Nutrition

Nutrition is incredibly important for healthy sleep. Deficiencies in key nutrients like vitamins A, C, D, E, and K, and magnesium and calcium, can all affect your ability to get restful sleep. Eating a balanced diet with plenty of fruits and vegetables and cutting back on junk food can help you get enough vitamins and minerals. Supplements like multivitamins and CBD flower can also be helpful, especially for seniors with low appetite.

Get Enough Exercise and Sunlight

Getting enough exercise and sun exposure is important for your mental and physical health throughout all stages of life. Some safe ways for seniors to exercise outdoors include walking, stretching, swimming, and yoga. Try to get around 30 minutes of exercise each day, and avoid exercising within three hours before bedtime.

Have a Bedtime Routine

Taking a bath, reading, or finding quiet activities to help you unwind for the day can be a great part of a bedtime routine. It is also helpful to try and go to sleep and wake up at the same time every day. Consistency is key. Making sure your bedroom is a comfortable temperature, dark, and quiet will also help you maintain better sleep.

In Summary 

Sleep issues are common in seniors for many reasons. If you have trouble falling and staying asleep, or if you experience a lack of focus, frequent tiredness, or irritability during the day, it may be time to speak to your doctor. Taking some of the steps listed above can help improve your quality of sleep so you can feel and be at your best every day.