It may not sound very comforting, but it is normal to experience some changes in sleep as you grow older, explains Dr. Marina Ezcurra, a lecturer in aging biology at the University of Kent.
"The total time we sleep often decreases, as does the quality of sleep," he says. "As they get older, many people need more time to fall asleep, their sleep becomes more fragile and they wake up more often."
At the same time, the feeling of tiredness during the day and the need for sleep are common in the elderly. Of course, not everyone is affected. Some people have no sleep problems, while others actually struggle with insomnia.
Why does a person's relationship with sleep deteriorate?
There are several reasons why sleep can become more difficult as you get older, says sleep behaviorist James Wilson. "We are becoming more sensitive to stress, caffeine and alcohol. We may be in more pain, for example due to arthritis. And for women, menopause can cause significant sleep problems."
Animal studies have helped us learn more about sleep and aging in humans, says Ezcurra. Scientists now know that sleep and wakefulness are regulated by the brain. The brain releases chemicals that give us energy when we are awake, but during sleep the levels of these chemicals decrease and are replaced by other sleep-promoting chemicals.
"Researchers have discovered a sleep-wake mechanism. Neurons [brain cells] that promote wakefulness and sleep inhibit each other, creating a rapid transition between sleep and wakefulness," explains Ezcurra.
Aging seems to affect this sleep-wake system, reducing the number of sleep-promoting chemicals, making it harder for you to rest as you get older.
Samantha Briscoe, senior physiologist for the London Bridge Sleep Center, puts it another way. Older people tend to feel drowsy earlier in the night and wake up earlier in the morning compared to younger adults. This may be due to lower amounts of a sleep-promoting hormone called melatonin produced in the brain.
"During the night, sleep changes stages: light sleep, deep sleep and REM sleep," says Briscoe. "Older people spend more time in the lighter stages of sleep and less time in the stages of deep sleep. Older people produce less melatonin, which means they can wake up more often during the night."
Sleep and dementia
Disturbed sleep is also very common in people with age-related brain diseases, such as Alzheimer's. But Ezcurra says it is not yet clear whether the disease causes sleep problems or whether sleep problems increase the risk of conditions such as dementia.
"This is a relatively new field of research, and researchers are trying to figure out if sleep dysfunction makes the brain more vulnerable to neurodegenerative processes," he says.
How to sleep better
Try to convince yourself to fall into bed and wake up at the same time for a week. Slowly, your body will get used to the new data, and insomnia will not bother you. As long as you have a little patience for the first few days.
Make the sleeping area beautiful
The bedroom should be quiet, dark, not too hot, and comfortable. Remove unnecessary light and noise sources. The fewer things in the bedroom that distract you, the better.
Bedroom = sleep
And nothing else. Do not do chores in the bedroom, do not sit unnecessarily, do not eat. The bed - ideally - is for sleep and sex. Keep electronic devices away from the bedroom, and do not watch movies or series before going to bed. Better on the couch, which will give you an extra incentive to get up, brush your teeth and get ready for bed.
Watch the dinner
Avoid caffeine, alcohol and nicotine 4 to 6 hours before bedtime. Dinner should be light and not burdensome so that you can then fall asleep comfortably. Also, avoid sweets, as their carbohydrates will keep you awake.
Not in the nap
If you have a habit of sleeping for a while at noon, stop it. It may be what spoils your night's sleep.
Exercise, but be careful on time
It is good to exercise, even a little every day, but you should avoid exercise 4 hours before bedtime. Exercise is a very important factor for good sleep, but if we do it at the wrong time, it can keep us awake because of the intensity.
Get into good habits
Some good bedtime relaxation habits that will definitely help you are reading, meditating, taking a warm bath or listening to relaxing music.
Do not stay in bed
If you can not sleep with anything, do not stay in bed, and do not stare at the clock. It will not help you, let alone make the problem worse. Get up, do something else that can relax you, or even go for a short, ten minute walk.
Do not avoid sleep
We know. Responsibilities run, but we must not steal time from our sleep to carry them out. Put aside anything you did not manage to do, because sleep (and your health) is more important than any job.