Consistent sleep is critical to staying healthy and functioning optimally.
A lack of sleep has been tied to not only tiredness and reduced cognitive function the following day, but also poor long-term health outcomes, including a higher risk of obesity, mental health issues, and even reduced lifespan for those with a chronic lack of sleep.
While the fact that you need sleep doesn’t change, the way in which you sleep does change throughout life.
Changes to your sleep patterns, sleep frequency, sleep duration, and sleep quality are common as you get older.
While these changes represent a natural progression in sleep as you age, there are also a number of issues that may begin to arise in older adults. Even in those who slept well all their lives, older adults and insomnia can become an unexpected issue.
Below is a closer look at everything you need to know about sleep-related issues as you get older and the things you can do to facilitate the best sleep possible.
What Are Common Sleep Issues in Older Adults?
It is no secret that as you get older, the likelihood of developing medical conditions and health issues increases.
You're more likely to gain weight, have diminished energy, hearing loss, vision problems, erectile dysfunction, and even sleep issues increase with age.
This makes sense from a scientific perspective: the longer you live, the more opportunity for something to go wrong, and as the body begins to lose efficiency, so too can issues arise.
Insomnia in Older Adults
Insomnia is a medical diagnosis in which it is harder for people to get to sleep, stay asleep throughout the night, or cause individuals to wake up too early.
It is a common sleep disorder across age ranges and can be caused by several factors including stress, diet, medications, and more. Insomnia is categorized as either acute or chronic. In the case of older adults, chronic insomnia is quite prevalent.
It's estimated that 57% of elderly adults in the United States suffer from insomnia.
This figure is particularly staggering when you consider the prevalence of insomnia in the general population is around 33%.
Sleep Apnea in Older Adults
Sleep apnea is caused by disturbed breathing while sleeping leading to abrupt waking. Sleep apnea typically causes a brief break in breathing which wakens you throughout the night and prevents you from getting into the deeper stages of sleep that are necessary to feeling rested and recharged.
Some of the most common sleep apnea symptoms include waking up feeling out of breath, excessive daytime sleepiness, and symptoms of sleep deprivation. Many people with sleep apnea don't realize they have an issue, and especially that their issue is related to their breathing.
Those with sleep apnea may also snore while they sleep, which can impact their breathing, their bed partner, and their sleep quality. Tack on the fact that sleep apnea and erectile dysfunction are linked, and it's easy to see how this condition can have such an impact on wellbeing.
Sleep apnea tends to emerge as a result of being overweight or obese. Still, there are a number of other conditions that can cause your airway to experience resistance while sleeping.
While sleep apnea can make it difficult to get a good night’s sleep, there are options that can give relief to those with sleep apnea.
One of the most common treatments for sleep apnea is a device called a Continuous Positive Airway Pressure (CPAP) machine. This device consists of a central pressure unit, a hose, and a mask. The mask is worn through the night and the device works by providing positive pressure while you breathe to ensure that the throat doesn’t collapse and cause you to stop breathing.
Restless Leg Syndrome in Adults
Restless Leg Syndrome (RLS), also known as Willis-Ekbom disease, is a unique health condition that results in an uncontrollable (and uncomfortable) urge to move your legs.
People with RLS may shake their legs or complain of jerk-like movement of their legs. Some people describe this as the irresistible urge to move their legs, or an uncomfortable sensation. RLS is considered a sleep-related movement disorder and can have a real impact on your ability to sleep.
Symptoms of RLS can vary throughout the day, and it can get worse in the evening when you are trying to sleep.
Restless leg syndrome has a relatively low incidence in the general population, but its estimated prevalence in those over the age of 65 is thought to fall anywhere between 10-35%.
REM Sleep Disorders in Older Adults
One of the most important stages of sleep is known as rapid eye movement (REM) sleep, which plays an important restorative role in sleep. REM is also the stage of sleep where dreams occur. As you enter deeper stages of sleep, the body essentially enters a state of paralysis to help prevent you from acting out your dreams.
Throughout the night you cycle through deeper and lighter stages of sleep, both REM and non-REM. REM sleep generally only makes up an hour or two of your entire 7-9 hours of sleep each night.
The longer you are in deep sleep, the more restorative the sleep is when you wake up the next day. When you're younger, you tend to enter deeper stages of sleep more quickly and for longer, but as you get older, deep sleep become less frequent.
While this is how it is supposed to work, some individuals have REM sleep disorders that cause them to act out their dreams. Some REM sleep disorders are considered a type of parasomnia, and they can be problematic especially if it occurs frequently and you share a bedroom with others.
How Can I Get Better Sleep?
Getting sufficient sleep (both in quality and quantity) is an important aspect of maintaining your physical and mental health. Sleep problems and certain medical conditions can cause poor sleep and a decline in quality of life.
While there is not always much you can do to avoid certain health conditions, lifestyle changes can help you get your sleep back on track.
Below is a closer look at some ways you can get better sleep. While these recommendations are a great place to start, you should consult with your health care provider or sleep specialist to find the best course of action if they don't work.
Practice Good Sleep Habits
The first and least invasive step to improving your sleep is to practice good sleep hygiene.
Sleep hygiene refers to the actions you perform close to bedtime and before you sleep. This includes your sleep schedule, how you prepare for regular sleep, how you regulate your sleep-wake cycle, your morning routine, and everything else related to sleep.
Practicing good sleep hygiene all boils down to training your body's internal clock, known as the circadian rhythm, while also creating an environment that is conducive to quality sleep.
Actions to take for proper sleep hygiene include:
- creating an ideal physical environment void of distracting stimuli
- avoiding screens in the hour before bed, including phones and television
- reducing daytime naps
- drinking less caffeine and other stimulants during the day (or at least in the few hours before bed)
- regular exercise, though not in the hour before you go to bed
- having a consistent sleep schedule
- creating a relaxing nighttime routine
- avoiding large meals before bed, including sugary or fatty snacks
Medication for Sleep
If you find getting the right amount of sleep particularly difficult, sleep aid medications are available that can help.
Over-the-counter sleep aids include melatonin supplements, diphenhydramine, doxylamine, and valerian.
FDA-approved prescription medications, meanwhile, require a doctor's help and tend to work better than OTC options for most people. They can be habit-forming, however, and some are Schedule 2 substances. They're intended to help you have an easier time falling asleep, work to help you stay asleep, and still others can do both.
While some sleep aids may have the potential to be addictive, nonaddictive options do exist.
Prescription sleep aids include doxepin, estazolam, eszopiclone, ramelteon, temazepam, triazolam, zaleplon, zolpidem, and suvorexant.
Rex MD provides a number of FDA-approved sleep medications at reasonable prices, prescribed online if appropriate and sent directly to your doorstep. A Rex MD sleep aid may help you get better sleep to wake up refreshed and ready for the day ahead.
The Takeaway
In summary, many sleep conditions have a higher prevalence as you get older.
Sleep is an important aspect of your wellbeing and sleep deprivation can lead to a number of impacts on health and cognition in both the short-term and long-term. While there is an increased chance of developing many sleep-related issues as you get older, you can take steps to improve your sleep, including practicing good sleep hygiene and the use of sleep aids when appropriate.
Sources
Insomnia in Elderly Patients: Recommendations for Pharmacological Management | NCBI
1 in 3 adults don't get enough sleep | CDC
Restless legs syndrome in the older adult: diagnosis and management | NCBI
