How sleep changes as you age
We can look at it in a number of different ways, but the matter of the fact is that older adults do not sleep as well as younger adults. Why? Well, as the more observant (hopefully most) of us may have realised, the body goes through some significant changes as we get older.
A change specifically related to sleep is the amount of time spent in different stages of sleep, and a shift in the timing of our circadian rhythm (our internal body clock which keeps our sleep-wake cycle in check). These changes affect both the quantity and quality of sleep we need and get.
Let's explore how much sleep we should be getting, what may cause sleep problems in older adults and how we could improve our sleep. But, before any of that let’s first understand why sleep changes as we age.
Why does sleep change as we age?
Sleep should never be neglected at any stage of life. Fatigue can lead to reduced alertness, poor judgment, poorer memory, reduced concentration and serious (and potentially fatal) accidents or illnesses.
Sleep is critical to recover from daily stresses and strains, and alterations or reductions of the amount you get can adversely affect both your mental and physical health. Yet, it remains neglected both in research and as a topic of conversation in our communities.
Sleep doesn't change purely for biological reasons as we age. Sleep can also worsen as a result of medical conditions and stress caused by financial, family or other worries. If poor sleep persists, it may lead to insomnia - a sleep disorder that can make it hard to fall asleep and/or stay asleep.
The main biological change that occurs as we age is the change in melatonin production. Decreased melatonin production means we may have trouble falling and staying asleep for longer periods. This may explain why older adults have shorter sleep periods at night, and may nap during the day.
How much sleep do you need?
It is difficult to recognise, diagnose and treat sleep-related issues or disorders. Because we often attribute feeling fatigued to work, studies or perhaps mental illnesses like depression, we may entirely miss the warning signs that we should consult a sleep specialist.
As a rough guide, you can look at the points below to determine if you are within the recommended range for sleep duration specific to your age group. This may help you identify if you’re struggling with sleep.
In addition to these recommendations, you may also be able to tell if an individual is getting enough sleep based on their behaviours, actions and how they function throughout the day.
How much sleep do you need by age:
Newborns (0-3 months) - 14 to 17 hours
Infants (4-11 months) - 12 to 15 hours
Toddlers (1-2 years) - 11 to 14 hours
Preschoolers (3-5 years) - 10 to 13 hours
School-aged children (6-13 years) - 9 to 11 hours
Teenagers (14-17 years) - 8 to 10 hours
Young adults (18-25 years) - 7 to 9 hours
Adults (26-64 years) - 7 to 9 hours
Older adults (>65 years) - 7 to 8 hours
Can you ‘catch up’ on sleep?
You may look at the above sleep recommendations and be doing some calculations. Not so fast. Accumulating a ‘sleep debt’ can be problematic. A sleep debt is essentially the hours of sleep we owe our body, but have neglected it for whatever reason.
It can take days, or even weeks to recapture your best sleep. And this can be made even more difficult if you are suffering from insomnia or another sleep-related disorder.
Generally speaking, you can catch up on sleep. But, it’s not as simple as sleeping four hours one night and 10 the next. Typically, it is more likely that you would be able to repay about one to two hours of sleep debt each night. Hence why it can take longer to feel your best even after a long sleep in on the weekend.
Consistency is most important when it comes to sleep. In fact, a study revealed that those who slept five hours less during the week, but made up for it on the weekend still paid a cost. Measurable differences were observed including excess calorie intake, reduced energy expenditure and increased weight.
When it comes to sleep, make it a priority. Good sleep is important for so many reasons, and consistency is key to functioning at our optimum and for our immune function.
What sleep problems are common in older adults?
If you’re an older adult and you find it harder to fall asleep, stay asleep and wake up feeling refreshed - you’re not alone. More than 50% of elderly people may suffer from insomnia, and it is typically undertreated - or not treated at all.
Other sleep disorders common among older individuals include sleep apnea syndrome, restless legs syndrome and rapid eye movement sleep behaviour disorder. All of these can also affect the sleep of a partner if you share a bed.
Some common causes of insomnia and other sleep problems include:
Poor sleep habits - try to be consistent with your sleep, and remove TVs or other devices which emit blue light from the bedroom.
Pain or certain medications - talk to a pharmacist or your doctor if pain is keeping you awake at night.
Menopause - improving your diet and exercising can help, or consult a professional for advice.
Lack of exercise - if possible try and engage in some physical activity everyday, even if it is light or for a short period.
Stress - as we age, we’re more likely to experience stress through retirement, moving or the death of family and friends. Seek help where you need, talk to loved ones or seek advice from your doctor.
The bottom line
Getting enough quality sleep is important no matter your age. Along with exercise and a healthy diet, try to incorporate and maintain good sleep habits to boost your health and wellbeing for the long-term.
If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.