Keeping Sleep Quality As You Age

Every year, millions of older adults ask themselves the same question: “What happened to my sleep?” We all know what it means to “sleep like a baby,” but what if you’re no longer a baby? Many older adults toss and turn all night and wake up in the morning feeling exhausted.

That’s because sleep architecture can change as we age. Sleep architecture is the way the brain’s sleep cycle is structured, and it includes both rapid eye movement (REM) sleep and non-REM (NREM) sleep. The deepest levels or “stages” of NREM sleep are considered the most restful and restorative type of sleep. The more time your brain spends in these deep stages, the more refreshed and alert you tend to feel throughout the day.

The adult brain spends less time in deep-stage NREM sleep as it ages. At the same time, the aging brain has a harder time staying in REM sleep, and may slip into brief periods of wakefulness in the middle of the night.

Restorative sleep doesn’t have to be lost to youth. Optimize your sleep with the following sleep tips:

• Avoid caffeine after lunch and alcohol after dinner.
• Exercise at least 30 minutes every morning or early afternoon.
• Keep your bedroom cool, dark and quiet.
• Avoid any kind of screen — TV, tablet, smartphone, etc. — an hour before bedtime.
• Consider adjusting your sleep schedule. Your body’s circadian rhythm can also change with age, making you feel sleepy earlier or later than it used to.

Some sleep changes are a normal part of aging, but others may signal an underlying disorder. If you…

• don’t notice any sleep disturbances but still feel sleepy during the day
• get frequent complaints about snoring from your partner

…then you may have obstructive sleep apnea.

• have a strong urge to move your legs when resting
• keep your partner awake with jerking movements in your legs

…then you may have restless legs syndrome.

• sleepwalk or sleep talk
• wake up while dreaming and vividly recall the dream

…then you may have REM behavior disorder.

Sleep disorders can increase your risk of more serious conditions, including heart disease and stroke. If your doctor suspects you have a sleep disorder, he or she will likely recommend you undergo a sleep study to determine how your body functions as you sleep.

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