With age, sleep becomes lighter and more frequent night awakenings, especially because of stress, hormonal changes and uriner desires that are more pressing.
- With age, sleep becomes lighter and more frequent night awakenings, especially because of stress, hormonal changes and the increase in urinate desires. Up to 70 % of over 65s suffer from chronic sleep disorders.
- Deep sleep is essential for muscle repair and growth. “Now, as you age age, these processes become less necessary, which could explain the decrease in deep sleep in seniors.”
- To sleep better, it is advisable to adopt a regular rhythm, monitor your diet, optimize the sleep environment, limit naps, practice physical activity and manage stress.
It is not a surprise: sleep evolves with age and seniors tend to sleep less long and, above all, less well. From 60 or 70 years old, the sleep structure changes: it becomes lighter, night awakenings are more frequent and sleep disorders as insomnia are multiplying. In a study published in the journal Sleep Medicine Clinicsa team of researchers reveals the reasons for this deterioration of sleep over the years.
Lighter sleep with age
According to sleep psychologist Dr. Shelby Harris, who directed the work, these modifications are due to several factors, including stress, hormonal changes and the increase in nighttime desires. The figures are eloquent: up to 70 % of people over 65 suffer from chronic sleep problems. In women, menopause causes hot flashes, night sweats and an increase in the risk of sleep apnea and insomnia.
The study recalls that deep sleep is essential for muscle repair and growth. “Now, as you age, these processes become less necessary, which could explain the decrease in deep sleep in seniors”, note researchers in a press release. Not to mention physical pain, night movements and awakenings to go to the toilet, which still accentuate these disturbances.
Solutions to sleep better
However, contrary to popular belief, the elderly always need at least seven hours of sleep per night. To achieve this, here are some practical tips:
– Adopt a regular rhythm : lie down and get up at the same time each day strengthens the sleep-up cycle.
– Monitor your diet : Avoid heavy meals before bedtime and limit the consumption of nicotine, caffeine and alcohol, which disrupt sleep.
– Optimize the sleep environment : A fresh, dark and silent room promotes falling asleep.
– Limit naps : They must not exceed an hour, nor to be too late in the day.
– Practice physical activity: Practice exercise regularly improves the quality of sleep, but avoid intense effort just before bedtime.
– Manage stress : relaxation, meditation and organization of daily tasks can help reduce night concerns.
If your sleep disorders persist for several weeks, do not hesitate to consult a doctor, who could refer you to solutions such as cognitive behavioral therapy or sleep tests to determine the exact nature of the problem.
