How Sleep Changes with Age: Dealing With Your Evolving Sleep Patterns

How Does Our Sleep Change With Age?

Let’s take a closer look at how your sleep patterns behave according to age group:

• You spend a significant amount of time sleeping in infancy and childhood. It’s a crucial time for growth and development. There’s a gradual shift in sleep patterns as you grow. Eventually, the need for napping lessens, and you wake up fewer times at night.

• Your sleep patterns shift when hitting your teens. You tend to sleep in more. However, as you enter adulthood, your sleep patterns become more stable. The need to sleep 7 to 9 hours every night is more evident.

• Middle age is a time when you experience more fragmented sleep, and for many women, waking up at 3 a.m. during perimenopause is part of it. You wake up more at night than you did in your younger years. Generally, sleep quality remains relatively consistent.

• You experience pronounced sleep changes during your golden years. As mentioned earlier, you wake up more frequently at night. Also, in older adulthood, you spend less time in the deep sleep stage and wake up earlier than before. Menopause also affects sleep quality, so you will need to take steps to adapt to these hormonal changes.

Why Do Older People Get Less Deep Sleep?

We mentioned earlier that older adults get fewer zzzs and spend less time in deep sleep stages. These stages are also known as slow-wave sleep or non-rapid eye movement (NREM). You have difficulty creating slow brain waves as an older adult. Unfortunately, this decline leads to memory loss.

The Sleep Foundation says, “According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m.⁽¹⁾” A shift in your circadian rhythms causes this change in sleep and wake times. You tend to be more productive in the morning and start to yawn earlier in the evening. These changes begin at ages 60 to 65 and sometimes cause sleep disorders.

Your body also experiences hormonal changes. There’s a decline in the production of the sleep hormone melatonin. The release of this hormone is triggered by darkness and is responsible for helping you wind down for bed. Melatonin assists in the regulation of your sleep-wake cycle. Less of this hormone can lead to disruptions in your sleep patterns.

With age comes specific health issues, like chronic pain (arthritis), breathing problems (shortness of breath) and neurological disorders (Alzheimer’s disease) that negatively impact sleep.

How Does Sleep Quality Change With Age?

Age doesn’t just decrease your sleep quantity. It also impacts your sleep quality. Here are the various ways it does:

• Increased difficulty in drifting off

• More frequent awakenings at night

• Less time spent asleep in bed (also known as sleep efficiency)

• Feeling more tired and sleepy during the day

These combined can negatively impact your health and well-being as an older adult. That’s why it’s important to prioritize sleep management. We’ll give you tips later in this article, so keep reading.

(By the way, if you want to learn about sleep quantity vs. sleep quality, read our article.)

What Are Common Sleep Disorders in Older Adults?

With age, your risk of developing certain sleep disorders increases. Here are the most common sleep disorders you might experience:

• Insomnia

• Restless Legs Syndrome (RLS)

• Periodic Limb Movement Disorder (PLMD)

• Sleep Apnea

Insomnia is when you have difficulty falling and staying asleep and unusually early wake-up times in older adulthood. As mentioned earlier, older adults spend less time in the deep sleep stages. They don’t get much REM sleep, either. Not enough time in either of these sleep stages leads to memory loss and reduced problem-solving abilities.

According to a study published in the National Library of Medicine, “Restless legs syndrome (RLS) is common in older adults, with an estimated prevalence of 10 to 35% in individuals over 65.⁽²⁾” RLS is characterized by a powerful urge to move the legs due to an uncomfortable feeling in the legs. It’s worse at night and causes sleep disruptions.

PLMD, a prevalent sleep disorder in seniors, involves involuntary jerking or twitching of the limbs. Like RLS, symptoms of PLMD worsen in the evening. Movement usually brings relief. However, waking up due to the discomfort causes frequent awakenings and fragmented sleep.

Sleep apnea is characterized by breathing pauses and gasping for air during sleep. It also causes loud snoring. When left untreated, sleep apnea can be dangerous for older adults and is associated with other health issues, such as heart attacks, strokes and type 2 diabetes. Treatment usually involves using a CPAP machine, which keeps the throat open while sleeping so the patient's breathing is unhampered.

Tips for Improving Sleep Quality As You Age

Indeed, sleep becomes more challenging in older adulthood. But there are still ways to manage your zzzs for better sleep quality.

Here are some helpful tips:

Stick to a consistent sleep routine. Try to sleep and wake up at the exact times every day to maintain your body’s internal clock.

Ensure your bedroom is conducive to sleep, keeping it dark, cool and quiet. Sleep accessories are available that can help you achieve an optimal environment for deep and restful zzzs.

Here are a few to consider:

• Use an excellent sleep mask or blackout curtains to block external light sources.

• Cooling bed sheets regulate your body temperature if you live in a tropical climate.

• A white noise machine or earplugs keep things quiet, especially in a densely populated area with lots of environmental noise.

Consider incorporating relaxation techniques into your pre-bedtime routine. Examples of these include deep breathing, meditation, or yoga. These techniques help release stress and anxiety. They also help minimize joint stiffness in the morning.

Engage in regular exercise like walking and dancing to promote better sleep. However, don’t do it too close to bedtime, or you might have difficulty drifting off. Related to this is staying active even when you’re tired during the day. The Yale School of Medicine says, “Physical and social activity are cues for your body to be awake and make you more ready for sleep at night.⁽³⁾”

Consider limiting caffeine and alcohol, especially before bedtime. Caffeine can keep you up at night. Alcohol, on the other hand, may help you drift off faster. However, it can cause frequent awakenings, which reduce your sleep quality.

When Should I Consult a Sleep Specialist?

So, now you know how sleep patterns shift as you age, and some changes are normal. They’re part of the natural aging process. The tips above can help you manage these changes for better sleep quality.

However, when these changes affect your quality of life, it’s time to consult your healthcare provider or a sleep specialist. For instance, your insomnia has transitioned from occasional to chronic. Or you’re noticing signs of sleep disorders like sleep apnea, PLMD or RLS. Another thing to watch out for is excessive daytime sleepiness (linked to these disorders).

Sleep specialists can diagnose and identify the root cause of your symptoms. They can also give medical advice and craft personalized treatment plans to help you get the well-deserved restful sleep you need. If you are considering a sleep study to help you combat any sleep issues, make sure to prepare in advance to get the most valuable results.

Conclusion: Embracing Healthy Sleep Habits as You Age

We hope this article answers your question, “How does sleep change with age?” These sleep changes can be alarming initially when you’re unaware of the reasons. Understanding these changes is the first step in reclaiming the deep and restful zzzs vital to your overall health as an older adult.

The next step is adjusting your sleep habits, so stay patient and consistent. Follow the tips we mentioned above, and your sleep quality will improve. These tips will help boost sleep quality regardless of age. (Remember to consult your doctor if the issues persist or you notice signs of a sleep disorder.)