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The challenges of aging -

It is no great secret that many things become more difficult as we age. From maintaining hydrated skin to caring for creaky joints, there are many aspects of getting older that can be difficult to manage.

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Takes adjustment -

Although these changes can take some getting used to, they do not necessarily have to be problematic.

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Changing sleep -

One key change that many aging people experience is increased difficulty with sleep.

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How sleep changes -

Indeed, our sleep duration, wakefulness, and ability to drift off all change naturally as we get older.

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Largely normal -

For the most part, these changes to sleep patterns are completely normal. However, it is important to recognize when they could be a sign of something more serious.

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Reduced sleep duration -

According to experts, most people experience several key changes to their sleep patterns as they age. The first is reduced sleep duration.

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When compared with others -

On average, older people spend fewer hours per night sleeping than their younger family members and friends.

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Statistics -

In fact, studies have estimated that we lose between 10 and 20 minutes of nightly sleep per decade between the ages of 20 and 60.

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Fragmented sleep -

The next common change is that sleep becomes more fragmented. This means more waking up in the middle of the night.

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Infant-like sleep -

In this way, older people tend to have sleep patterns more similar to those of infants.

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Wired that way -

Indeed, babies and small children are biologically wired to wake up multiple times during the night, and they need several naps during the day.

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Changes to sleep stages -

Older people also tend to experience changes to their sleep stages. Reductions in deep sleep and increases in light sleep are common.

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Reduction in REM sleep -

It is also common to experience a slight reduction in REM sleep, which equates to less time spent dreaming.

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Shifting circadian rhythm -

The final key change to sleep in aging people is a shift in circadian rhythm. Of course, this is difficult to measure, because everyone’s circadian rhythm is different to begin with.

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General trend -

In general, however, older people tend to become sleepier earlier in the evening and then wake up earlier in the morning.

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Causes -

Many of these changes can be attributed to normal biological shifts that the body goes through as we age.

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Lifestyle changes -

Sometimes they are also the result of lifestyle changes. For example, retired people may become less active, a shift in lifestyle that directly affects their ability to sleep at night.

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Potentially something serious -

Sometimes, however, a change in sleep patterns can indicate that a sleep disorder or medical condition has developed.

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Underlying medical condition -

Indeed, there are many health conditions that affect middle-aged people, such as diabetes and menopause. These can sometimes affect the ability to sleep properly.

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Sleep conditions -

There are also certain sleep conditions, such as sleep apnea, that can affect sleep and which tend to worsen as we age.

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When to see a doctor -

If you are experiencing any troubling sleep symptoms, it is a good idea to check with your doctor to rule out any underlying medical conditions.

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Maximizing your sleep -

However, there are also certain things you can do at home to help maximize your sleep as you get older.

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Keep active during the day -

Firstly, it is important to stay as active as possible during the day, even if you are working less. Being active during the day sets us up for a good night’s sleep.

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Nap early -

If you do decide to nap during the day, try to do so as early as possible. Taking a nap late in the day can be very disruptive to the night’s rest ahead.

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Exercise daily -

It is also important to get daily exercise. However, it is best to avoid working out in the evening, since this can mean your brain is stimulated to stay awake longer.

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Keep a regular bedtime -

Regular bedtimes are also conducive to getting a better night’s sleep. However, it is important to remember that natural bedtimes will change.

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Avoid screens before bed -

Avoid looking at a screen for at least an hour before you go to bed, and if you wake up in the middle of the night, try to avoid looking at a phone or clock.

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If you do wake up -

Finally, if you do wake up in the middle of the night and struggle to get back to sleep, try to make sure you go somewhere dark and quiet.

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Don't force it -

You might try reading a book for a while, before heading back to bed once you feel sleepy again. Most of the time, trying to force yourself to sleep won’t be effective.

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The bottom line -

Maintaining good sleep hygiene is important at any age. However, it becomes particularly important as we start to get older and patterns become a little trickier to maintain.

Sources: (Verywell Mind)

See also: How better thinking can lead to better sleep

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