My father-in-law was in his later years, and that day he woke up at 3 a.m. as usual. He woke up too early and stayed up late. One man knew he wouldn’t have much more time to spend after retiring. 4-5 hour break. I remember taking his routine as a terrible prophecy. And years later, when I found myself suffering from severe insomnia, I wondered if insomnia was an inevitable part of aging for me, along with smile lines and macular degeneration.
There is a persistent conventional wisdom that older people don’t need as much sleep. This probably stems from the idea that as our lifestyles become less superficially active, our need for the restorative benefits of rest decreases. In a recent report in 2008, current biology One experiment found that older subjects slept an average of 1.5 hours less than younger subjects. “The simplest explanation for our results is that older adults need less sleep,” Elizabeth Krelman, a researcher at Brigham and Women’s Hospital and Harvard Medical School, said at the time.
But if we need and we actually obtain These two are completely different entities. And we are in the midst of a sleep deprivation crisis that is affecting Americans of all generations. The CDC states:One-third of US adults report that they usually get less than the recommended amount of sleep“This is a crisis that can wreak havoc on our physical and mental health, with sleep deprivation contributing to obesity, high blood pressure, diabetes, depression and stroke. Considering the variation between age populations, Most adults need 7 to 9 hours of sleep per night. The key is to stay within a healthy range.
“One-third of U.S. adults report that they typically sleep less than the recommended amount.”
Dr. Ryan Sultan“As we get older, the amount of sleep we need tends to decrease,” says Dr. He, a board-certified psychiatrist, therapist, researcher, and professor at Columbia University. He may be awake.”
My late father-in-law may not have had much energy after dinner, but he was just as active and enthusiastic in his days as in those lonely pre-dawn hours. Sultan says it’s important to pay attention to changes in your overall health patterns and mood. “In my clinical experience, I have found that older adults often face unique challenges such as medical conditions and medications that affect sleep. It is important to address these factors with a professional,” he says.
Sultan says, “The concept of normal sleep changes with age, and being aware of these changes is essential to maintaining optimal health.”
“Generally, our ability to sleep declines as we age because the mechanisms that control sleep weaken over time.”
The real reason to be careful as you get older is not the amount of sleep you get, but the quality of it. Older adults have unique vulnerabilities when it comes to getting deep and consistent rest.His 2017 analysis published in the journal sleep medicine clinic It describes how the so-called “sleep architecture” changes with age, including “advancements in the timing of sleep, shorter nighttime sleep duration, increased frequency of daytime naps, and number of nighttime awakenings.” and increased time awake during the night, decreased slow-wave sleep, and other changes.”
sleep psychologist in auckland Dan Ford, Clinical Director, Better Sleep Clinic, simply put: “In general, our ability to sleep declines with age because the mechanisms that control sleep become less robust over time.” But nothing is set in stone. He added: “Even healthy older adults do not necessarily show these changes in sleep parameters.”
Why does the wonderful long sleep you get when you’re younger become less effective as you get older? There are many reasons. I have menopausal symptoms that are accompanied by discomfort and night sweats. Toilet problems can similarly keep both genders on edge throughout the night. Changes in the urinary tract and other factors, such as bladder obstruction, can cause nocturia (frequency of urination at night). much more common For adults over 60 years old.
There are other physical factors as well. The National Council on Aging estimates that:56% of people People over the age of 65 are at increased risk of developing obstructive sleep apnea. ” Circadian rhythms change with age, forcing us into what can feel like living in a different time zone than our family and friends. And then there are mental health issues. Sadness, loneliness, financial loss, and other stressors can disrupt a good night’s sleep and cause symptoms such as: Depression and anxiety are often undiagnosed. A 2018 study on insomnia published in the Journal of Clinical Sleep Medicine found that “As many as 50% of older adults report difficulty initiating or maintaining sleep.. ”
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So, if you notice that you usually spend a lot of time awake at night, is it a good idea to spend as little time as possible during the day?
“Napping is an effective strategy for older adults,” says Dr. Ryan Sultan. “But timing and length are key. Short naps of about 20 to 30 minutes can increase alertness without interfering with nighttime sleep. However, longer naps or in the late afternoon can increase alertness. Napping can disrupt your sleep-wake cycle and make it harder to fall asleep at night.” However, your mileage will vary from person to person. I have a friend in his late 50s who regularly makes a fuss before making dinner. He calls it a “napetizer.”
For those who don’t like long naps, rod mitchellA Calgary psychologist with expertise in cognitive-behavioral therapy for insomnia recommends taking a “coffee nap” to relieve your mind from feeling groggy. He says, “Combining a small amount of caffeine intake (such as half a cup of coffee) followed by a short 20-minute nap, in a controlled manner, the caffeine kicks in as soon as you wake up. “It can enhance the restorative effects of a nap.” It may be possible to update and provide a fresher experience. ”
No matter how many candles are lit on your next birthday cake, we all need to prioritize getting enough rest. Creating healthy habits such as regular bedtimes, avoiding excessive caffeine intake, late-night doom scrolling and binge eating, and getting adequate physical activity are your best bets for a better night’s sleep. we know. Even if it’s all easier said than done. Our culture typically views aging as failure and sleep as weakness. But the obvious fact is that our bodies change over time. That doesn’t mean that once you enter the AARP era, you’ll suddenly be able to do just fine with five hours of sack time. Instead, if you want to feel younger, you may actually need to sleep more.