Sleep is vital for overall health and well-being. As people age, their sleep patterns naturally change. Older adults often notice shifts in how they rest. Understanding these evolving sleep needs is important for healthy aging.
Recommended Sleep for Older Adults
For adults aged 65 and older, including those who are 70, the National Sleep Foundation recommends 7 to 8 hours of sleep per night. While this guideline is similar to younger adults, individual sleep needs can vary. Some may feel rested with less, while others might require up to 9 hours. Both the quantity and quality of sleep are important for adequate rest.
Understanding Age-Related Sleep Changes
As individuals age, sleep architecture, or the cycle through different sleep stages, undergoes natural shifts. Older adults tend to spend less time in deep, slow-wave sleep and more time in lighter stages. This can lead to more frequent awakenings and decreased sleep efficiency.
The body’s internal clock, or circadian rhythm, also changes with age, often resulting in an earlier sleep-wake cycle. Many older adults feel tired earlier in the evening and wake earlier. Melatonin production, a hormone that promotes sleep, naturally declines with age, contributing to these altered sleep patterns.
Common Sleep Disturbances in Seniors
Beyond normal age-related changes, older adults frequently encounter specific sleep disturbances. Chronic insomnia, difficulty falling or staying asleep, is common, affecting many over 60. Sleep apnea, where breathing repeatedly stops during sleep, often causes loud snoring and daytime fatigue.
Restless legs syndrome, with uncomfortable leg sensations and an urge to move, can disrupt sleep. Frequent nighttime urination (nocturia) also fragments sleep. Chronic pain conditions like arthritis, and various medications for high blood pressure, Parkinson’s disease, or depression, can interfere with sleep quality and duration.
Improving Sleep Quality in Later Life
Adopting good sleep hygiene practices can enhance sleep quality for older adults.
Establish a consistent sleep schedule by going to bed and waking at the same time daily, even on weekends.
Create a conducive sleep environment: dark, quiet, and kept at a comfortable temperature between 60 and 67°F (15.6 and 19.4°C).
Limit stimulants like caffeine and nicotine, as well as alcohol, particularly before bedtime.
Avoid large meals close to bedtime and incorporate regular physical activity earlier in the day.
A relaxing pre-sleep routine, such as reading or a warm bath, can signal to the body that it is time to wind down.
When to Consult a Doctor About Sleep
Consult a healthcare provider if sleep problems become persistent or significantly impact daily life. Warning signs include chronic difficulty falling or staying asleep that interferes with daily functioning, or persistent daytime fatigue even after what seems like adequate sleep. Loud snoring, gasping for breath during sleep, or uncomfortable crawling sensations in the legs that disrupt rest are also reasons to seek medical attention. Concerns about medication side effects affecting sleep should prompt a discussion with a doctor. Many sleep problems in older adults are treatable, and a medical professional can help identify underlying causes and recommend appropriate interventions.