How Aging Affects Sleep and What to Do
The Science of Sleep Changes Over Time
Why Sleep Shifts with Age
How aging affects sleep is tied to natural shifts in your body. As you get older, melatonin production drops, and your circadian rhythm weakens, leading to lighter, more fragmented rest. Studies show older adults spend less time in deep sleep, impacting recovery and energy levels.
Hormonal Changes
Lower melatonin and growth hormone levels make falling and staying asleep harder.
Fragmented Sleep Patterns
Frequent waking disrupts the sleep cycle, reducing its restorative power.
Tip 1: Boost Natural Light
Get morning sunlight to strengthen your body clock and improve nighttime rest.
Health Factors in Aging
Conditions like arthritis or sleep apnea, common with age, further complicate rest, but they’re manageable with the right approach.
Pain and Discomfort
Physical aches can wake you, cutting into deep sleep phases.
Tip 2: Optimize Bedding
Use a supportive mattress to ease pressure points and enhance comfort.
Improving Sleep as You Age
Adapting Your Routine
Tailoring habits to your aging body can restore sleep quality and vitality over time.
Consistent Timing
Stick to a regular bedtime to counteract a weakening circadian rhythm.
Tip 3: Limit Naps
Keep naps under 30 minutes and before 3 PM to preserve nighttime sleep drive.
Lifestyle Adjustments
Small tweaks in daily life can offset age-related sleep challenges effectively.
Stay Active
Light exercise like walking boosts sleep depth, countering age’s effects.
Tip 4: Wind Down Gently
Read or meditate before bed to ease into sleep without overstimulation.
Tip 5: Watch Fluid Intake
Reduce evening liquids to minimize nighttime bathroom trips.