Does Your Need for Sleep Change Over Time?

Getting enough good-quality sleep is vital for staying healthy and maintaining a high quality of life. Sleep needs and patterns do change with age, for example, children require more sleep than adults. However, older adults need about as many hours of sleep as young adults, which is from seven to nine hours per night.

Insomnia is Common in Older Adults

The problem is that many older adults don’t get all the sleep that they need. It can take them longer to fall asleep, and they tend to wake up more frequently at night. That can be because people over the age of 50 secrete lower amounts of melatonin, which is the hormone that causes sleepiness. Of course, medical problems, chronic pain, sleep apnea and medication can interfere with getting a good night’s rest.

Seniors often need to get up in the middle of the night to use the bathroom because they create less of the hormone that controls fluid retention and decreases urine production. In addition to that, the muscles of the bladder can get weaker over the years and may hold a lower volume of liquid.

If frequent trips to the bathroom are keeping you awake at night, check with a doctor. They can test for a UTI or other medical conditions that can create the need for frequent urination. Certain medications and even vitamin supplements, such as vitamin D, can cause overactive nighttime bladder. However, it’s considered normal to need to get up once during the night– one out of three women over age 40 report that this is a regular occurrence for them.

Prevent Nighttime Falls

Seniors who get up several times during the night are at in increased risk of accidents and falls. Make sure that your path to the bathroom is free from clutter and tripping hazards, like wires or throw rugs. Place a lamp within arm’s length of the bed. Motion-activated night lights are very helpful for lighting the way to the bathroom.

See Preventing Falls: It Starts at Home for some practical tips.

Sleep Problems May Be Common, But They Aren’t Necessary

It’s a misconception that it’s normal not to be able to sleep well when you get older. While sleep patterns can change over the years, you shouldn’t just accept waking up tired most days or rarely getting a good night’s rest. Not getting enough sleep will not just make you feel tired and cranky during the day, but it’s a risk factor for depression and memory problems. Some tips for getting better quality sleep are listed below.

Self-care Tips for Better Sleep

• Keep consistent sleep and wake times
• Try not to take naps if you have trouble falling asleep at night
• Incorporate regular exercise during your day. Make sure not to work out too close to your bedtime.
• Get outside for some natural light in the afternoon.
• Stay away from caffeine later in the day.
• Don’t drink alcohol before bed because while it may help you fall asleep initially, it tends to wake you up during the night as it metabolizes.
• If you aren’t asleep within 15 minutes of the time you lay down, get up and go to another room until you start to feel sleepy again.

If self-care at home isn’t helping, a doctor or sleep specialist can help. You don’t have to accept poor sleep quality as an inevitable part of aging.