Aging changes in sleep
Sleep normally occurs in several stages. The sleep cycle includes:
- Dreamless periods of light and deep sleep
- Some periods of active dreaming (REM sleep)
The sleep cycle is repeated several times during the night.
AGING CHANGES
Sleep patterns tend to change as you age. Most people find that aging causes them to have a harder time falling asleep. They wake up more often during the night and earlier in the morning.
Total sleep time stays the same or is slightly decreased (6.5 to 7 hours per night). It may be harder to fall asleep and you may spend more total time in bed. The transition between sleep and waking up is often abrupt, which makes older people feel like they are a lighter sleeper than when they were younger.
Less time is spent in deep, dreamless sleep. Older people wake up an average of 3 or 4 times each night. They are also more aware of being awake.
Older people wake up more often because they spend less time deep sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses.
Nocturia
Normally, the amount of urine your body produces decreases at night. This allows most people to sleep 6 to 8 hours without having to urinate. Some p...
Read Article Now Book Mark ArticleEFFECT OF CHANGES
Sleep difficulty is an annoying problem. Long-term (chronic) insomnia is a major cause of auto accidents and depression. Because older people sleep more lightly and wake up more often, they may feel deprived of sleep even when their total sleep time has not changed.
Sleep deprivation can eventually cause confusion and other mental changes. It is treatable, though. You can reduce symptoms when you get enough sleep.
Mental changes
Confusion is the inability to think as clearly or quickly as you normally do. You may feel disoriented and have difficulty paying attention, remembe...
Read Article Now Book Mark ArticleSleep problems are also a common symptom of depression. See a health care provider to find out whether depression or another health condition is affecting your sleep.
COMMON PROBLEMS
- Insomnia is one of the more common sleep problems in older people.
- Other sleep disorders, such as restless legs syndrome, narcolepsy, or hypersomnia can also occur.
Sleep disorders
Sleep disorders are problems with sleeping. These include trouble falling or staying asleep, falling asleep at the wrong times, too much sleep, and ...
Read Article Now Book Mark ArticleNarcolepsy
Narcolepsy is a nervous system problem that causes extreme sleepiness and attacks of daytime sleep.
Read Article Now Book Mark ArticleHypersomnia
Drowsiness refers to feeling more sleepy than normal during the day. People who are drowsy may fall asleep when they do not want to or at times whic...
Read Article Now Book Mark Article - Sleep apnea, a condition where breathing stops for a time during sleep, can cause severe problems.
Sleep apnea
Obstructive sleep apnea (OSA) is a problem in which your breathing pauses during sleep. This occurs because of narrowed or blocked airways.
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PREVENTION
Older people respond differently to medicines than do younger adults. It is very important to talk with your provider before taking sleep medicines. If possible, avoid sleep medicines. However, antidepressant medicines can be very helpful if depression affects your sleep. Some antidepressants do not cause the same side effects as sleep medicines.
Sometimes, a mild antihistamine works better than a sleeping pill for relieving short-term insomnia. However, most health experts do not recommend these types of medicines for older people.
Use sleep medicines (such as zolpidem, zaleplon, eszoplicone or benzodiazepines) only as recommended, and only for a short time. Some of these medicines can lead to dependence (needing to take the drug to function) or addiction (compulsive use despite adverse consequences). Some of these drugs build up in your body. You can develop toxic effects such as confusion, delirium, and falls if you take them for a long time.
Delirium
Delirium is sudden severe confusion due to rapid changes in brain function that can occur with physical or mental illness.
Read Article Now Book Mark ArticleYou can take measures to help you sleep:
- A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural, sedative-like amino acid.
- Avoid stimulants such as caffeine (found in coffee, tea, cola drinks, and chocolate) for at least 3 or 4 hours before bed.
Stimulants
Stimulants are drugs or medicines that increase your heart rate, breathing rate, and brain function. Some stimulants affect only a specific organ, s...
Read Article Now Book Mark ArticleCaffeine
Caffeine is a substance that is found in certain plants. It can also be man-made and added to foods. It is a central nervous system stimulant and a...
Read Article Now Book Mark Article - Do not take naps during the day.
- Exercise at regular times each day, but not within 3 hours of your bedtime.
- Avoid too much stimulation, such as violent TV shows or computer games, before sleep. Practice relaxation techniques at bedtime.
- Do not watch television or use your computer, cell phone, or tablet in the bedroom.
- Try to go to bed at the same time every night and wake at the same time each morning.
- Use the bed only for sleep or sexual activity.
- Avoid tobacco products, especially before sleep.
- Ask your provider if any of the medicines you take may affect your sleep.
If you cannot fall asleep after 20 minutes, get out of bed and do a quiet activity, such as reading or listening to music.
When you feel sleepy, get back in bed and try again. If you still cannot fall asleep in 20 minutes, repeat the process.
Drinking alcohol at bedtime may make you sleepy. However, it is best to avoid alcohol, because it can make you wake up later in the night.
RELATED TOPICS
- Aging changes in the nervous system
Aging changes in the nervous system
The brain and nervous system are your body's central control center. They control your body's: MovementsSensesThoughts and memories They also help c...
Read Article Now Book Mark Article - Insomnia
Insomnia
Insomnia is trouble falling asleep, staying asleep (usually through the night), or waking up too early in the morning. Episodes of insomnia may come ...
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References
Barczi SR, Teodorescu MC. Psychiatric and medical comorbidities and effects of medications in older adults. In: Kryger M, Roth T, Goldstein CA, Dement WC, eds. Principles and Practice of Sleep Medicine. 7th ed. Philadelphia, PA: Elsevier; 2022:chap 191.
Miner B, Lucey BP. Normal aging. In: Kryger M, Roth T, Goldstein CA, Dement WC, eds. Principles and Practice of Sleep Medicine. 7th ed. Philadelphia, PA: Elsevier; 2022:chap 3.
Sterniczuk R, Rusak B. Sleep in relation to aging, frailty, and cognition. In: Fillit HM, Rockwood K, Young J, eds. Brocklehurst's Textbook of Geriatric Medicine and Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017:chap 108.
Walston JD. Common clinical sequelae of aging. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 22.
Sleep patterns in the young and aged - illustration
Sleep patterns change with age, anxiety levels and many other factors. Normally, younger people have more concentrated periods of deep sleep compared to older people.
Sleep patterns in the young and aged
illustration
Review Date: 7/21/2022
Reviewed By: Frank D. Brodkey, MD, FCCM, Associate Professor, Section of Pulmonary and Critical Care Medicine, University of Wisconsin School of Medicine and Public Health, Madison, WI. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.