Sleep and Aging: Why Your Sleep Changes and What You Can Do About It
Why is there so much talk about sleep? Given all the potential disruptions, stressors, and physiological changes, it’s amazing we can sleep well at all!
Before we talk about how sleep changes as we get older, remember one thing: sleep is essential at every stage of life. Sleep allows your brain and body to repair tissues, clear waste, and balance hormones. Sleep is an active time of restoration, information processing, memory formation, and hormone regulation.
Other species need much less, or much more, sleep than humans. For example, Koalas sleep about 22 hours per day to clear toxic chemicals found in the eucalyptus leaves they eat and to rebuild energy. On the other end of the spectrum are giraffes and elephants who require only 30 minutes to 2 hours a day.
As we age, sleep becomes critical to preserving cognitive function, metabolic health, functional strength, and energy. Poor sleep affects concentration, increases the risk of health problems, impairs mood, exercise performance, and ultimately independence.
Sleep Changes as We Age
Understanding sleep changes associated with aging can help you strategize ways to improve your sleep. You may recognize some of these:
Circadian rhythm changes. Your body’s internal clock shifts to earlier in the evening, meaning you may go to bed earlier. This means going to sleep at 7 or 8 pm and waking at 3 or 4 am.
Lighter sleep stages. As you age, you will spend less time in deep sleep, making it easier to be awakened by disruptions.
Decreased melatonin. The brain produces less melatonin. Melatonin affects your circadian rhythm and body temperature.
Hormonal changes. During and after menopause, estrogen, progesterone, and testosterone decrease significantly. Hot flashes, mood changes, joint aches, and pains can be major sleep disruptors.
Other Common Reasons You May Be Sleeping Poorly
Aging is a significant factor affecting sleep, but other culprits can contribute.
Stress and anxiety
Medications
Alcohol and caffeine
Evening screen viewing
Sleep apnea
Irregular sleep routine
Frequent urination
Lack of exercise
Frequent napping
Late-night eating
The Connection Between Sleep and Healthy Aging
Sleep is an important part of a healthy aging strategy, so it requires attention and consistency.
Quality sleep supports:
Cognitive function and memory
Mood and emotional resiliency
Immune function
Blood sugar regulation and metabolic health
Cardiovascular health
Appetite and weight management
Improved physical performance
More efficient recovery from injury and illness
When Poor Sleep Deserves a Closer Look
It can be a challenge to sort out the causes of some of these symptoms, but examining sleep is a good place to start. If you experience these symptoms, we encourage an evaluation.
Consistently struggle to fall or stay asleep
Feel exhausted despite spending enough time in bed
Snore loudly or wake up gasping or choking
Experience significant daytime sleepiness
Regularly wake with headaches or a dry mouth
Have persistent nighttime hot flashes
How to Improve Sleep as You Age
Now, let’s get to the nitty-gritty on how to improve your sleep as you age. It could take time to make some of these changes, but the benefits will be significant.
Keep a Consistent Sleep Schedule
Go to bed and wake up around the same time each day.
Avoid major schedule changes on weekends, although some variation is to be expected.
Get Morning Light
Spend time outside in natural light soon after waking.
Morning light helps reinforce a healthy circadian rhythm.
Exercise During the Day
Regular physical activity can improve sleep quality. Try not to exercise shortly before bed, as this can make it harder to fall asleep.
Include a combination of walking, aerobic exercise, strength training, and mobility work.
Create a Sleep-Friendly Evening
Dim lights in the evening.
Ensure that your bedroom is dark and cool.
If your bed is uncomfortable, consider investing in a new mattress. It can make a huge difference in your sleep quality.
Reduce stimulating activities and excessive screen time.
Develop a relaxing pre-bed routine.
If your household is noisy when you are ready for bed, consider using good-quality earplugs.
Pay Attention to Caffeine and Alcohol
Caffeine can remain in the body for hours and may interfere with sleep even when consumed earlier in the day.
Alcohol may make you sleepy initially but can disrupt sleep later in the night.
Consider Hormone Replacement Therapy
If you are in perimenopause or menopause, sleep disruption is common. Declining estrogen and progesterone levels disrupt sleep by causing physical discomfort, reducing the brain's natural calming effects, and interfering with core body temperature.
Get a Sleep Apnea Evaluation
Loss of reproductive hormones can make the upper airway more collapsible, raising the risk of obstructive sleep apnea. Sleep apnea in women can be more difficult to diagnose since many women do not have snoring as a symptom. Women more often experience these symptoms:
Morning headaches
Insomnia
Daytime fatigue
Depression
Frequent nighttime urination
Avoid Napping
Napping, especially short “power naps,” can be helpful. But avoid long or frequent daytime naps. Napping can interfere with nighttime sleep.
Don't Write Off Poor Sleep as "Just Getting Older"
If your sleep has changed, don’t accept it as a part of normal aging without making adjustments. Small changes such as a consistent sleep routine, light exposure in the morning, reducing pre-sleep screen time, exercise, and a sleep-conducive bedroom environment can make a significant difference. Talk with us at Optimal Hormone Health about any troubling sleep changes so we can do a comprehensive evaluation and develop a treatment plan to get you back on track!
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