Sleep and Aging Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.
Daytime napping—which is reported to be more frequent in school-aged children and older adults—can occur in all age groups. Older adults are more likely to take naps during the daytime due to age-related changes in circadian rhythms and sleep patterns.
Insomnia in the Elderly
In elderly individuals, sleep‐maintenance insomnia and early awakening are more common complaints than sleep‐onset insomnia; this is likely due to the age‐related changes in sleep architecture and circadian rhythm described above.
For healthy adults, spending 20-25% of your time asleep in the REM stage is a good goal. If you get 7-8 hours of sleep, around 90 minutes of that should be REM.
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
Traditionally, the “elderly” are considered to be those persons age 65 and older.
Older people wake up more often because they spend less time deep sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses. Sleep difficulty is an annoying problem.
Studies have shown that melatonin level declines with age, which may increase conditions related to circadian rhythm, such as sleep disorders. Melatonin is often prescribed to treat insomnia in older patients.
A lack of sufficient sleep may cause or increase confusion, memory loss, or depression and diminish overall mental capacity. In addition to mental issues, sleep deprivation also has physical effects.
While a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition, the ability to think and form memories, according to the study published in the Journal of the American Geriatrics Society.
Is a Two-Hour Nap Too Long? A 2-hour nap may make you feel groggy after you wake up and you might have trouble falling asleep at night. Aim for napping up to 90 minutes, 120-minutes if necessary. Napping every day for 2 hours could be a sign of sleep deprivation and should be discussed with a doctor.
If Your Child Is Around About 5 Years Old, They Can Probably Skip A Nap. There's no exact age that your toddler will stop napping: it's generally between ages 3 and 5, but for some kids, it could be as young as 2 (especially if they have older siblings running around and not napping).
“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”
There are plenty of potential culprits. Medications for blood pressure, sleep problems, pain and gastrointestinal reflux can induce fatigue, as can infections, conditions such as arthritis, an underactive thyroid, poor nutrition and alcohol use. All can be addressed, doctors say.
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes: School-age children should go to bed between 8:00 and 9:00 p.m. Teens should try to go to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
In the elderly, should prescription medication be necessary, the first-line treatment is nonbenzodiazepines (e.g., zolpidem, eszopiclone, zaleplon, and ramelteon) as they have been found to be safer and better tolerated than tricyclic antidepressants, antihistamines, and benzodiazepines.
Melatonin: Melatonin is considered one of the safest over-the-counter sleep aids, with few side effects. A prescription drug called ramelteon is designed to mimic the effects of melatonin. Like melatonin, it is not considered habit-forming and it does not affect balance.
Unpasteurized milk and dairy products, fried foods, high-sodium foods, and certain raw produce are among the foods to avoid or limit at any age. If a limited income makes it difficult for an older adult to afford healthy foods, there are several food assistance programs available to help.
However, most people start experiencing a decline in their energy levels by the time they reach their mid-thirties. And this decline in energy levels can be attributed to various factors, including changes in metabolism, hormonal changes, and lifestyle factors such as diet, exercise, and stress.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
In most industrialized Western nations, someone is considered a senior by the age of 65 or so. But remember: That number is based primarily on retirement age and the age at which social benefits kick in. Many people would not consider someone a senior until they're at least over the age of 70.
Who is Defined as Elderly? Typically, the elderly has been defined as the chronological age of 65 or older. People from 65 to 74 years old are usually considered early elderly, while those over 75 years old are referred to as late elderly.
The United States' older adult population can thus, be divided into three life-stage subgroups: the young-old (approximately 65 to 74 years old), the middle-old (ages 75 to 84 years old), and the old-old (over age 85).