Sleep Quality Declines with Age: Understanding the Reasons and Finding Solutions

As we age, many of us find it increasingly difficult to fall and stay asleep. This common phenomenon can be explained through an analogy provided by Dr. Abhinav Singh, medical director of the Indiana Sleep Center and a sleep professor at Marian University College of Osteopathic Medicine. He compares our ability to sleep to a car: as it ages and accumulates miles, it begins to wear down, requiring more repairs and offering a less smooth ride.

Similarly, our sleep quality tends to decline as we get older. Research has shown that older adults often take longer to fall asleep, wake up more frequently during the night, and nap more during the day compared to younger individuals. Additionally, they spend less time in deep, restorative sleep, which is essential for bone and muscle growth, immune system strengthening, and memory consolidation. Melatonin levels, crucial for maintaining sleep-wake cycles, also become disrupted with age.

Despite the wealth of information on the subject, the exact causes for these changes remain uncertain. One possible explanation is related to the aging brain. Studies conducted on mice have shown that a particular group of neurons responsible for wakefulness becomes overstimulated as they age, disrupting sleep cycles. This effect likely applies to humans as well since the brain region regulating sleep in mice, the hypothalamus, is similar to that of humans.

Lifestyle changes can also contribute to sleep disruption in older individuals. Retirement often leads to less structured days, resulting in altered sleep patterns and creating a vicious cycle of poor sleep. Furthermore, researchers have found connections between depression, loneliness, grief, and sleep difficulties in older adults.

For women, perimenopausal symptoms such as hot flashes, night sweats, depression, anxiety, and stress can exacerbate sleep problems. Although researchers are still investigating why these symptoms vary in severity and frequency among women, it is clear that they can have a significant impact on sleep quality.

Despite these challenges, there is hope for improving sleep in older adults. Adopting healthy habits like maintaining a consistent sleep schedule, avoiding naps and late-afternoon caffeine, eating a balanced diet, and exercising regularly can all help promote better sleep. In fact, a study published in 2022 found that engaging in at least 40 minutes of aerobic or resistance training four times a week helped older adults fall asleep faster and stay asleep longer.

Other strategies to enhance sleep quality include keeping consistent mealtimes, spending time outside in sunlight, and discussing potential sleep-interfering medications with your doctor. By implementing these changes and maintaining a proactive approach to sleep health, you can work towards better rest and improved well-being as you age.