Christopher M. Jung and Britteny M. Howell, both professors at the University of Alaska Anchorage, research sleep and the internal biological clock.
If you've noticed that sleep isn't what it used to be, you're in good company. Many older adults find themselves waking earlier than they would like, getting up several times a night, or lying awake wondering why they can't fall back asleep. Friends often reassure them that "It's just part of getting older." This statement is not entirely true.
Healthy aging can bring changes in how we sleep, whether we like it or not. Research shows that men tend to start having problems with their sleep after their late 30s and sleep may continue to be more problematic over time. Women tend to have more consistent sleep quality until menopause but then catch up with men in terms of declining sleep quality. Deep sleep might become less common and lighter sleep might mean noises, pets, or a trip to the bathroom are more likely to interrupt the night.
Additionally, the circadian clock, the part of the brain that controls our internal biological 24-hour rhythms, tends to shift earlier as we get older. This clock helps regulate when we feel awake and when we become sleepy, and light is one of its most powerful cues to "set" our clock to the day and night of the Earth. Many people naturally become sleepy earlier in the evening and wake before sunrise. Light entering our eyes signals the brain that it is daytime and affects the release of melatonin, the hormone that helps prepare us for sleep. In Alaska, sleep comes with an extra challenge.
Our long summer days and dark winter months can interfere with the body's circadian rhythm. In the summer, evening sunlight can delay bedtime and suppress melatonin, making it difficult to fall asleep at a normal time During the darkest months of winter, the opposite can happen, and some people struggle to feel fully awake during the day.
The circadian clock also likes a regular schedule. Waking up at about the same time each morning, even after a restless night, helps keep that clock on schedule. Sleeping in or heading to bed much earlier than usual may feel like you're catching up, but those habits often make the next night just as frustrating.
Of course, light is part of the equation, especially in Alaska. During the summer, blackout curtains can make a remarkable difference when the sun is still shining late into the evening. Winter presents the opposite challenge. Opening the blinds with your morning tea, spending a little time outdoors, or asking your healthcare provider whether a light box is appropriate can help remind your brain that the day has begun.
We can get disorders and diseases that can have negative impacts on our sleep. Arthritis can make it hard to get comfortable. Heartburn often gets worse when lying down. Some medications keep people awake without them realizing it. Frequent trips to the bathroom become more common with age. Males can get enlarged prostates which makes these bathroom trips more frequent during the night. There are medications to help with this.
Sleep apnea is more common among older adults. Symptoms include loud snoring, gasping for air during sleep, morning headaches, or overwhelming daytime fatigue. These are not normal signs of aging. Sleep apnea has been nicknamed "the silent killer" because it is linked to conditions such as high blood pressure, heart disease, stroke, diabetes, and memory problems. The good news is that it can often be diagnosed and treated.
Many people try to solve poor sleep by going to bed earlier or staying in bed longer. Surprisingly, that can make matters worse! Spending extra hours in bed often leads to more tossing and turning instead of more sleep. Better sleep often starts the moment you get out of bed. And just a few simple habits throughout the day can make a bigger difference.
Exercise also helps, but you don't have to train for a marathon to sleep better. A walk with the dog, pulling weeds in the garden, going fishing, and playing with grandchildren all "count" here. This is because regular movement during the day helps your body feel ready for rest when evening arrives. If you enjoy an afternoon nap keep it brief, about 20 to 30 minutes is enough for most people. Longer naps can make it harder to fall asleep that night.
A few everyday habits deserve a second look, too. If you drink coffee after lunch, caffeine may still be in your system at bedtime, even if you've never thought of yourself as sensitive to caffeine. Alcohol can be just as deceptive. A drink before bed often makes people feel sleepy at first, but many wake up several hours later because sleep becomes lighter during the second half of the night.
None of these changes is a cure for every sleep problem. They are, however, good places to start before assuming restless nights are simply another consequence of getting older.
There is one misconception that deserves to be retired. Poor sleep is not something you simply have to accept because you've reached a certain age. Chronic insomnia, excessive daytime sleepiness, loud snoring, or waking up gasping for air all deserve a conversation with your healthcare provider. Effective treatments are available, and they don't always involve sleeping pills.
Good sleep won't solve every health problem, but it affects nearly every part of how we age. If you've accepted restless nights as something you simply have to live with, it may be time for a conversation with your healthcare provider. Many sleep problems can be treated, and feeling rested is a reasonable goal at any age.
Britteny M. Howell is associate professor and chair, Division of Population health Sciences and Christopher M. Jung is professor of biology at the University of Alaska Anchorage.
