Why Sleep Is Important to Older Adults

The Importance of Sleep Hygiene for Seniors

Why sleep does a body good

Here’s a not-so-funny irony of aging: As we get older, we have more time to sleep but more trouble sleeping. In fact, many seniors struggle to get a decent night’s sleep. The reasons include insomnia, sleep apnea, and other sleep disorders in older adults. And don’t forget frequent trips to the bathroom!

Older adults may no longer sleep like babies, but they still need as much sleep as other adults — that’s 7-9 hours per night. Let’s look at how sleep patterns change with age, why good sleep is important, and how you can get the sleep your body needs.

Senior Sleep Patterns

Older adults have different sleep patterns than other people. People in their 60s and beyond tend to:

• Sleep less, often just 6½ to 7 hours per night
• Have a harder time falling asleep
• Wake up 3-4 times a night, on average
• Spend less time in deep sleep (which helps you feel refreshed in the morning)

On top of all that, our circadian clocks – which control when we get sleepy –shift as we age. That’s why older adults are often up at dawn and ready for bed an hour or two before twentysomething adults.

Why Sleep Matters

Sleep is one of the most important things you can do each day, along with eating right and getting plenty of exercise. While you’re asleep, your body goes to work to repair itself and prepare for the day ahead.

Here are a few ways good sleep improves senior health:

• Your cardiovascular system slows down. That reduces the risk of heart problems.

• Your pancreas regulates your blood sugar better. That reduces the risk of type 2 diabetes.

• Your brain makes new neural connections. That helps you learn better and form long-term memories.

• Your body produces proteins called cytokines. That helps you fight infections.

• Your body produces a natural appetite suppressor called leptin. That can help you avoid overeating during the day.

And, of course, you don’t wake up grumpy!

Eight Tips for Better Sleep in Seniors

Fortunately, there are ways to improve sleep quality among seniors. The trick is to improve sleep hygiene, which includes both where you sleep and how you behave.

Let’s start with your sleep environment. People tend to sleep best in a dark, cool room. In fact, experts recommend a bedroom temperature of 65-68 degrees fahrenheit. A cooler temperature signals to your body that it’s time to sleep. Also, a cooler temperature encourages more deep sleep.

Whether the room is quiet or not is up to you. Some people prefer total quiet, but others do better with “white noise” from a sound machine.

What about your mattress? Research shows that a medium-firm mattress works well, especially if you suffer from low back pain.

Just as important as your sleep environment is your behavior before you go to bed. Try these proven tips:

• Stick to a regular bedtime.

• Avoid late-afternoon naps.

• Skip the caffeine in the afternoon and evening.

• Don’t smoke or vape — period.

• Avoid large meals and alcohol late in the evening.

• Get plenty of exercise, but not late in the day.

• Keep TVs, computers, and mobile devices out of the bedroom.

• Wind down before bed. Take a bath, listen to relaxing music, or read a book (but maybe not a heart-pounding thriller!).

If nothing is working for you, don’t lie in bed and worry. Instead, get up, do something relaxing, and try again later.

An occasional bad night is normal. If you often have trouble sleeping, talk with your ArchWell Health provider. As an expert in senior healthcare, he or she can help you figure out what’s wrong and how to fix it.