Let’s face it, we all love a great night’s sleep, and with fall on the way, the prospect of snuggling down under a warm comforter for a restful night of ZZZZZs is very enticing. Sleep is important for people of all ages for a myriad of reasons that are all linked to our overall health and well-being. According to the National Sleep Foundation, more than 40 million Americans suffer from no less than 70 sleep disorders! That is a lot of sleepless nights which affects our physical health, brain function and ability to safely and effectively perform daily activities.
Along with many other changes, our sleep patterns alter as we age. This is part of the normal aging process and thus affects us more as we get older. It is a myth that senior citizens need less sleep than younger persons – the truth is they need as much sleep as other adults (7-9 hours a night), but the ability to fall asleep and achieve that sleep is reduced as we age. The consequences of not receiving enough sleep can be dangerous, especially for seniors.
Inadequate sleep can translate into feeling irritable or grumpy, which on its own may be only a minor annoyance. However, a poor mood and decreased brain function can mean poor decision making that could have a lasting impact. Seniors, who may already have problems with balance or gait, could be at an increased risk of falls, dizziness or other injuries due to lack of sleep.
Without enough sleep, seniors are also at an increased risk of anxiety and depression – conditions already prevalent in some seniors due to loss of spouse or friends due to death, a move to a new home or the general worry and uncertainty that accompanies aging. Weight gain and fluctuating appetite can also be consequences of living a life that doesn’t garner enough sleep.
Most importantly, the underlying cause of why seniors are not getting enough rest could be symptomatic of a larger issue and should be addressed by a doctor or healthcare provider to make sure there is not a medical condition that requires attention.
The science behind sleep is robust and lengthy, but here are a few reasons why sleep becomes more challenging for seniors as they age:
Researchers know that “sleep architecture” – the patterns of our sleep – change as we age and contribute to senior’s inability to get a good night’s rest. The cycles of dreamless periods of sleep (both light and deep sleep) and REM sleep, where we are actively dreaming, are repeated multiple times throughout the night. This sleep architecture changes for seniors; they tend to spend less time in the deeper REM period and more time in the lighter dreamless phase of sleep, thus not achieving the long rejuvenating period of rest.
Medications can also affect how seniors sleep. Seniors tend to take more medication for a variety of conditions, and the dosage or time of administering the treatment can have an effect on sleep. Medications can also be a contributing factor for short- or long-term insomnia in seniors, but an undiagnosed medical or psychiatric condition could also be the culprit.
Neurological conditions, like Parkinson’s disease or stroke, can also be a source of chronic pain or discomfort, making it more difficult for the body to sleep. There is also a host of movement disorders (Restless Leg Syndrome and Periodic Limb Movement Disorder) that can also cause seniors to move throughout the night and disrupt sleep.
As we age, our circadian rhythms (the process that coordinates the timing of sleep and other bodily functions) is altered. A pattern called advanced sleep phase syndrome causes seniors to get sleepy earlier in the day and to wake up early. While they may still achieve the recommended 7-9 hours of sleep, the timing of the sleep is altered. It is not completely understood why this happens, but scientists believe it has something to do with light exposure.
Talk to your doctor or another healthcare provider if you or an elderly loved one are having trouble sleeping. While the cause may be nothing more than the slow creep of time and aging, there could very likely be a way to address the problem to ensure a more restful night of sleep. Please talk to the Wellness Team at your Evergreen community if you have concerns about your own sleep or that of a loved one.
