Do older people need less sleep?
Despite common assumptions the short answer is no. Older adults don't need less sleep than younger adults. According to America’s National Institute of Ageing, most adults require 7-9 hours of sleep per night for good health and well-being whatever their age.
However, sleeping patterns can change as we age. Older people are more likely to experience ‘Advanced Sleep Phase Disorder’ (ASPD), for example, which makes you want to go to sleep earlier and wake up earlier—often leading to people being up and awake at anti-social hours. Plus, for various reasons, sleep quality can decrease with age, so you may sleep more lightly, wake up more often and spend less time in deep sleep. This can mean you wake up feeling tired and groggy. Lack of sleep can make you forgetful, more prone to accidents, more irritable and even depressed, so it is important to sort out any sleep issues as soon as you can.
Why might you sleep less as you get older?
So why are older people more likely to suffer from poor sleep or insomnia? It is often due to the changes in health and lifestyle that can accompany increasing age.
- Medical conditions: pain and chronic illnesses can keep you awake as can needing to urinate more frequently in the night
- Sleep disorders: sleep apnea, restless leg syndrome, ASPD, teeth grinding and other disorders can affect sleep quality and can become increasingly common as we get older
- Medications: some prescriptions including common treatments for diabetes and blood pressure can interfere with sleep quality
- Lifestyle changes: reduced physical activity, changes in routine, social isolation, worries about finances or drinking more alcohol or caffeine can negatively impact sleep.
The importance of sleep for older adults
Sleep is extremely important to staying healthy in retirement and there are many benefits to getting a good night’s sleep as well as negative consequences of not getting enough.
Benefits of adequate sleep for older adults
A good night’s sleep is good news for our mental and physical health leading to:
- Improved brain function and memory
- Increased energy levels
- A stronger immune system
- Reduced risk of falls and accidents
- Better mood and overall well-being
Consequences of lack of sleep in older adults
Long term insomnia or poor-quality sleep conversely has a negative effect on your health leading to:
- An increased risk of chronic health problems like heart disease, diabetes and depression
- Difficulty concentrating and poorer decision-making
- Reduced balance and coordination, leading to increased risk of falls
- Increased risk of accidents due to poor decision making
- Weight gain due to disruptions to the signals that tell you you are full
- Increased fatigue, low mood and irritability during the day.
9 sleep tips for older adults
‘There are two classic scenarios to sleep problems,’ explains Dr Nerina Ramlakhan, physiologist and sleep expert, and author of Fast Asleep, Wide Awake. ‘It’s either difficulty getting to sleep or waking in the early hours and not being able to get back to sleep.” The good news is that most sleeping issues can be treated by improving your ‘sleep hygiene’ and nowadays sleeping pills are generally not prescribed except in the most severe cases. Try these nine simple to do tips for a better night’s sleep:
1. Make your bedroom a sleep sanctuary
Your bedroom should feel safe and comfortable. It should also be quiet, dark and not too hot or cold (16°C is ideal)—if noise or light disturbs you, invest in some ear plugs and an eye mask. The smell of lavender on your pillow can also help to relax you.
2. Have a consistent bedtime
Keep regular times for going to bed and waking up. Sleeping in is tempting if you’re tired but doesn’t actually help you get more rest. Getting your body used to a set routine will help more.
3. Don’t worry if you do wake up
Unfortunately worrying about getting to sleep makes you more likely to stay awake. Dr Ramlakhan says, ‘If you need to go to the loo, just get up and go, but don’t check the time.’
4. Reduce or cut out caffeine
Studies suggest that sensitivity to caffeine may increase as we age. If you don’t want to stop your caffeine intake altogether don’t have caffeinated drinks within 6 hours of going to bed.
5. Reduce or cut out alcohol
Alcohol can get you to sleep quicker but usually results in poor quality sleep and early waking. Sensitivity to the effects of alcohol increases with age as we have less of the enzyme needed to break it down.
6. Ban electronics from the bedroom
Studies have shown that time spent on computers, TVs, smartphones and tablets in bed or just before going to bed can interfere with the production of melatonin and make it harder to fall asleep.
7. Keep active
Try things like walking, swimming or yoga for at least 30 minutes at least three times a week to reduce stress and wear yourself out physically. Ideally do some exercise outside and in daylight—sunlight helps you to balance your sleep cycle.
8. Make time to unwind before bedtime
Music, meditating, reading or having a warm bath can relax you making it easier to fall asleep. Try these breathing and relaxation exercises from the Sleep Foundation.
9. Up your magnesium intake
Some studies have suggested that magnesium may help older adults fall asleep quicker by relaxing the brain. Try increasing your intake of healthy magnesium-rich foods like nuts, pumpkin seeds, bananas, leafy greens and salmon.
When to talk to your doctor about your sleep
If you’ve tried our tips and you’re still having trouble sleeping, you should visit your GP to rule out these three common sleep disorders.
Insomnia in older adults
‘Insomnia is a clinical condition that deserves proper treatment.’ says Professor Kevin Morgan, director of the Clinical Sleep Research Unit at the University of Loughborough. ‘It increases with age, though it’s not actually caused by ageing. By the time you get to your 60s and 70s, around 25 per cent of people will have symptoms of insomnia.
This is likely to be because of an increase in conditions that cause pain or discomfort, like arthritis, or hormonal changes, like the menopause.
The professor says you should visit your GP if you have had trouble getting to sleep, staying asleep or waking early at least three times a week for at least three months. Read more about insomnia on the NHS website.
Sleep Apnoea
This occurs when the throat narrows during sleep and repeatedly interrupts your breathing. It leads to a fall in the blood’s oxygen levels and difficulty in breathing which prompts your brain to wake you up.
Sleep Apnoea affects about 20% of people over 65 and is more common in men and people who are obese. It can increase the risk of high blood pressure, heart disease, stroke and diabetes. If you suspect you have Sleep Apnoea you should visit your GP, they will probably refer you to a sleep clinic.
Restless Legs Syndrome
‘This movement disorder affects up to 4 per cent of people and is most intense in the evenings or when dropping off to sleep,’ explains Professor Morgan. ‘It involves an irresistible urge to move, accompanied by a sensation of pins and needles.’
Your GP will be able to advise you on treatments. ‘Also try having an evening Epsom salts bath,’ advises Dr Ramlakhan. ‘Many people find this effective, and it helps to relax you.’
With McCarthy Stone a change is as good as a rest
If worries are keeping you awake, could the peace of mind of a new home help you sleep? Homeowner Jean from Scott Place in Lichfield found her new McCarthy Stone apartment improved her sleep quality: ‘I would definitely recommend it…I sleep so soundly now. It’s absolutely safe and secure.’
Our retirement apartments and bungalows are designed to not only be safe, with monitored fire, intruder and personal emergency alarms, but they’re also easy to maintain, warm and comfortable and designed to adapt with you as you age. With a friendly community on the doorstep there is always someone around for a chat and, if you choose the added services of a Retirement Living PLUS community, then we can help you with your health and personal care needs too. So, you can relax and get a good night’s sleep.
We have McCarthy Stone retirement homes in superb locations across the UK. Start your search for a retirement property now.
Any questions? Contact our friendly team today on 0800 201 4811 or send us a message online. Find more health and wellbeing tips.
