Colin Snow
There are many reasons why older people may sleep more than younger people. Firstly, older people need roughly 7 to 9 hours of sleep every night, and their sleep is often interrupted by things like bladder-control issues and sleep apnea. Older people also tend to get less deep or 'slow-wave' sleep, which can help keep the brain healthy and refreshed. This can be due to changes in the production of hormones such as melatonin and cortisol. Moreover, older people may sleep more due to lifestyle changes, health conditions, or boredom. Retirement, for instance, can cause changes in one's sleep habits, leading to more daytime napping. Certain medications can also cause drowsiness, and health conditions such as arthritis and dementia may also contribute to sleeping problems. In some cases, excessive sleeping in older people can indicate an underlying health issue, and it is recommended to consult a doctor if this is a concern.
| Characteristics | Values |
|---|---|
| Lifestyle changes | Retirement, social isolation, boredom, loss of independence |
| Health conditions | Dementia, arthritis, heart disease, diabetes, chronic pain, Parkinson's disease |
| Medication | Beta-blockers, bronchodilators, corticosteroids, decongestants, diuretics, antipsychotics, sedatives, stimulants |
| Mental health challenges | Depression, anxiety, insomnia |
| Sleep disorders | Sleep apnea, snoring, insomnia, nocturnal confusion, cognitive impairment, sleep fragmentation |
| Sleep habits | Napping during the day, lack of exercise, bedroom distractions, substance use, irregular sleep schedule |
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What You'll Learn
Lifestyle changes and boredom
As people age, their sleep patterns change. Older adults tend to go to bed earlier and wake up earlier, and the amount of time spent in each type of sleep decreases. Sleep tends to be shorter and lighter, and they may wake up more often during the night. Many older people don't sleep well due to factors such as illness, medications, mental health issues, and pain. Sleep disorders like insomnia, sleep apnea, and restless leg syndrome become more common with age.
Lifestyle changes and good sleep hygiene practices can help improve sleep quality in older adults. Here are some suggestions:
Maintain a consistent sleep schedule: Go to bed and wake up at the same times every day, even on weekends. This helps to regulate your body's internal clock and promote better sleep.
Create a comfortable sleep environment: Ensure your bed is comfortable, and consider using pillows, toppers, or a new mattress suited to your sleeping position. Use your bedroom only for sleep and sex, and move bedroom clocks out of view to avoid anxiety about the passing time.
Address snoring: If snoring is an issue, try using earplugs, a white noise machine, or separate bedrooms to ensure undisturbed sleep.
Limit alcohol, caffeine, and nicotine consumption: Alcohol and caffeine can disrupt sleep patterns and contribute to insomnia. Nicotine is a stimulant that can make it harder to fall asleep. Keep a sleep diary to track your consumption of these substances and identify any patterns that may be affecting your sleep.
Manage stress and mental health: Psychological distress, anxiety, and depression can contribute to insomnia. Cognitive behavioral therapy or counseling can help address these issues and improve sleep.
Exercise and stay active: Exercise is important at any age and can help improve sleep quality. It also has the added benefit of improving mental health and reducing stress levels.
Boredom is also a significant issue among older adults and can lead to or compound depression and anxiety. Here are some ways to combat boredom and promote a more active and engaging lifestyle:
Stay socially connected: Social activity is essential for seniors' well-being. Encourage them to maintain contact with friends and family, participate in community activities, and engage in social outings. Social interaction helps prevent feelings of loneliness and isolation.
Engage in creative pursuits: Taking up a new hobby or revisiting an old one can provide a creative outlet and improve brain function. This could include activities such as art, card-making, or learning a new skill.
Step out of your comfort zone: Try new experiences, learn something different, and be open to new activities and meeting new people. This promotes neuroplasticity and maintains cognitive health.
Maintain a sense of purpose: Boredom can lead to a loss of purpose, so it's important for seniors to find fulfilling activities that give them a sense of accomplishment and engagement. This could include volunteering for a worthy cause or joining a club or class to learn and interact with others.
Break the routine: Humans tend to fall into routines that can contribute to boredom. Encourage seniors to break their routine by trying new things and seeking new experiences that excite and engage them.
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Health conditions
As people age, they may develop chronic health conditions that can affect their sleep. Older adults are more likely to be taking multiple medications, which can cause drowsiness as a side effect. The average senior takes between four and five separate medications, and older individuals metabolize these differently, making them more susceptible to adverse effects.
Dementia
People with dementia, especially in the later stages, often spend a lot of time sleeping. This can be distressing for family and friends, who may worry that something is wrong. As the disease progresses, damage to the brain becomes more extensive, and the person gradually becomes weaker and frailer. As a result, they may find it exhausting to do simple tasks such as communicating or eating. The type of dementia can also affect sleep patterns, with people with dementia caused by Lewy body disease often experiencing restless nights and daytime sleepiness.
Depression
Depression is a common mental health issue among older adults, with around 5% of older adults in community-living experiencing it. It can cause excessive fatigue and a loss of interest in activities they previously enjoyed. Depression can be triggered by boredom, loneliness, medication changes, the death of loved ones, and family difficulties, among other things.
Other Health Conditions
Other physical health conditions that can affect sleep in older people include arthritis, heart disease, diabetes, and conditions that cause discomfort and pain. Many older adults are diagnosed with multiple health conditions, and those with several health issues are more likely to report poor sleep quality and symptoms of sleep disorders.
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Medication side effects
Older adults commonly experience sleep difficulties, with approximately 1 in 3 people aged 65 and older taking some form of sleep medicine. While medication can be effective in treating insomnia, it is important to be aware of potential side effects, especially in older adults.
Benzodiazepines and Non-Benzodiazepines (Z-drugs):
These medications produce hypnotic effects and are commonly prescribed for insomnia. They can increase the risk of falling for older people, leading to hip fractures. They also carry a high risk of tolerance, dependence, and withdrawal. Z-drugs, in particular, can cause drowsiness and impair mental and physical function, increasing the risk of falls and confusion. They should be used with caution, especially when combined with other medications for pain, mood, or anxiety, as they may suppress breathing.
Over-the-Counter Sleep Aids:
Many over-the-counter sleep aids contain antihistamines, which can cause next-day grogginess and interfere with driving ability. Diphenhydramine, an active ingredient in some of these products, has been linked to an increased risk of cognitive decline, confusion, and urinary retention in older adults.
Natural Supplements:
Natural supplements like melatonin and valerian root are generally considered safe for older adults and carry few significant side effects. However, melatonin supplements are not regulated by the U.S. Food and Drug Administration, and their long-term efficacy and safety are questionable. Valerian root can cause dizziness, dry mouth, and mental dullness.
Other Considerations:
It is important to note that medication is not the only solution to sleep problems in older adults. Cognitive-behavioral therapy for insomnia (CBT-I) is an effective treatment option that can help address underlying habits and behaviors that impact sleep. Lifestyle changes, such as regular exercise, maintaining a balanced sleep schedule, and reducing caffeine and alcohol consumption, can also significantly improve sleep quality.
While medication can be beneficial in treating insomnia in older adults, it is essential to carefully consider the potential side effects and explore alternative treatments whenever possible.
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Mental health challenges
As people age, they may develop mental health issues that can affect their sleep patterns. For instance, depression is a common mental health challenge that older adults face, with statistics indicating that about 5% of older adults in community-living experience depression. Depression can lead to either insomnia or hypersomnia, also known as excessive sleepiness. In addition to depression, older adults may also experience other psychiatric disorders that can disrupt their sleep.
It is important to note that sleep issues and fatigue may be indicators of changes in an older adult's mental health. For example, reports of trouble with sleep are strongly correlated with complaints about health and depression. Therefore, if an older adult is experiencing persistent sleepiness accompanied by symptoms like brain fog, it is advisable to consult a healthcare professional.
The medications used to treat mental health conditions can also impact sleep patterns. Certain medications may have drowsiness as a side effect, causing older individuals to feel sleepier than usual. Additionally, polypharmacy, or the use of multiple medications, can disrupt sleep patterns without careful consideration of the timing and interactions of the medications.
To address mental health challenges that may be contributing to excessive sleepiness in older adults, it is crucial to encourage participation in life and provide opportunities for social interaction, mental stimulation, and physical activity. Establishing a consistent sleep schedule and improving sleep hygiene can also help promote healthy sleep habits. Seeking professional help and consulting a healthcare provider can aid in identifying and treating any underlying mental health conditions that may be impacting sleep.
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Sleep disorders
Health conditions like arthritis and dementia may also contribute to sleeping problems among the elderly. People with dementia, especially in the later stages, can spend a lot of time sleeping during the day and night. This can be distressing for family and friends, as they may worry something is wrong. Sleeping more and for longer periods can be a sign of later-stage dementia, as the person may find simple tasks exhausting.
Mental health challenges, such as depression, can also affect sleep patterns in older adults. Depression is often the result of serious life events, such as divorce or the death of a loved one, and can trigger long-lasting insomnia. Insomnia can also be caused by anxiety disorders, bipolar disorder, thyroid disease, chronic pain, and psychological distress.
Additionally, certain medications can cause sleep disturbances as a side effect, leading to drowsiness and increased sleepiness during the day. Beta-blockers, bronchodilators, corticosteroids, decongestants, and diuretics are among the medications that can disrupt sleep. Polypharmacy, or the use of multiple medications, is common among older adults and can impact their sleep without their knowledge.
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Frequently asked questions
There are many reasons why older people may sleep more than younger people. Firstly, older people need around 7 to 9 hours of sleep per night, the same amount as younger people. However, older people's sleep is often interrupted by bladder-control issues and sleep apnea, meaning they may need more time to achieve this. Additionally, older people produce less melatonin, the sleep hormone, and their internal body clocks are less robust, making it harder to fall asleep and stay asleep.
Older people are more likely to have multiple health conditions, and these can interfere with sleep. Conditions that commonly affect sleep in older people include depression, anxiety, heart disease, diabetes, arthritis, Parkinson's disease, and dementia.
Older people are more susceptible to adverse effects from medications, and prescription drugs for conditions like anxiety, depression, high blood pressure, insomnia, chronic pain, allergies, and more can cause excessive sleepiness.
If an older person is sleeping a lot during the day, it may be helpful to reduce distractions in the bedroom, such as televisions and smartphones. It is also important to keep a regular sleep schedule, avoid substances like alcohol and caffeine, and avoid large meals late in the day.
