How Much Sleep Should You Be Getting in Your Senior Years?

Our sleep needs change from childhood to adulthood. Young children, for instance, need up to twelve hours a night, according to the American Academy of Sleep Medicine, while adults need just seven to nine hours. However, it’s a myth that adults need less and less sleep as they age. The reality is that sleep needs to stay the same for adults of all ages, but older adults experience physical changes that can interfere with sleep. The following are some of the most common sleep problems for older adults.

Trouble Falling Asleep

Many older adults find that they have more trouble falling asleep at night, especially if they’re not active during the day. Living alone can exacerbate this problem, and if you’re looking for more social interaction, check out a retirement community near me. Socializing, exercising, getting outdoors, and participating in group activities can help you feel tired at night, which can make sleep come more easily.

Changing Sleep Patterns

Another issue that makes it hard for adults to get the amount of sleep they need is something called advanced sleep phase syndrome. Older adults who experience this syndrome find that their internal clock resets to an earlier schedule, meaning that they fall asleep early in the evening and wake up early in the morning. If you allow your body to follow this schedule, you can probably get the hours of sleep you need, but going to bed at 7:00 p.m. means that you miss out on the social activity.

Sleep Apnea

Many health problems can interfere with sleep, and one of the most common is sleep apnea. People with this condition have trouble breathing when they fall asleep because their throat muscles relax and block the flow of air. If you have sleep apnea, you probably snore, and it’s likely that you feel sleepy throughout the day. Sleep apnea is more common in older adults and in people who are overweight. Fortunately, a continuous positive airway pressure (CPAP) machine is an effective treatment.

Night-Time Urination

One of the most common complaints of older adults is having to get up at night to go to the bathroom. While some causes of night-time urination, such as a bladder infection or a diuretic medicine, are easy to pinpoint and deal with, others are not so simple. As adults age, their bodies often reverse the time of day when urine is secreted. Some lifestyle changes can help. These include losing weight, getting more exercise, and avoiding caffeine and alcohol.

Tips For Getting More Sleep

One way to improve your sleep is to get more exercise during the day. Any exercise that elevates your heart rate is likely to improve your quality of sleep, especially if you can get outdoors and spend at least 30 minutes being active. It can also help to limit fat and sugar in your diet since both tend to contribute to sleep problems. Another common piece of advice is to follow a regular schedule, going to bed at the same time every night, and getting up at the same time each morning.

Final Thoughts

Even though older adults are likely to have more trouble with insomnia as they age, sleep is crucial to good health at all stages of life. If you are struggling with insomnia, it’s worth seeing a doctor determine the causes and find a solution. Medications and lifestyle changes can help.