Getting enough sleep is important at any age, impacting our health, mood and overall well being. As we age, our sleep patterns can change and it’s important we understand why this happens and what we can do to promote good sleep. As part of our Ageing Well series, we look at sleep needs and issues like insomnia and excessive daytime sleepiness.
Why is sleep important as we get older?
Good sleep is essential for staying healthy as we age. It helps:
- Improve memory and concentration
- Boost mood and reduce stress
- Support the immune system
- Lower the risk of health problems like heart disease and diabetes
Poor sleep can lead to daytime fatigue, making it harder to stay active and enjoy daily activities.
Do older people need less sleep?
It is often assumed that older people need less sleep, however this is not the case. While sleep patterns and needs can change with age, older adults generally need about the same amount of sleep as younger adults – around 7 to 9 hours per night.
Changes in sleep patterns can make it seem like older people need less sleep. For example, older adults might:
- Feel sleepy earlier in the evening
- Wake up earlier in the morning
- Experience more fragmented sleep
These changes can sometimes lead to difficulties in getting the recommended amount of sleep. However, ensuring a full night’s sleep remains important for maintaining health and wellbeing.
Understanding insomnia in the elderly
Insomnia is a common sleep disorder that can affect anyone but it becomes more prevalent with age. Insomnia can mean difficulty falling asleep, staying asleep, or waking up too early and not being able to get back to sleep.
For older adults, insomnia can be caused by several factors, such as:
- Medical conditions like arthritis or heart disease
- Medications that affect sleep
- Stress and anxiety
- Changes in routine or lifestyle
Episodes of insomnia may come and go and they may last for months or even years at a time. If you’re experiencing insomnia and it is having an impact on your quality of life, it’s important to talk to your GP. They can help identify the cause and suggest treatments or lifestyle changes to improve your sleep.
Excessive Daytime Sleepiness in older adults
Excessive daytime sleepiness (EDS) is another common issue among older adults. It’s characterised by feeling very sleepy or drowsy during the day, even after a full night’s sleep. EDS can be caused by:
- Poor sleep quality
- Sleep disorders like sleep apnoea
- Medical conditions such as depression or thyroid problems
Experiencing EDS regularly can impact daily activities and overall quality of life. As with insomnia, addressing the underlying cause is crucial. Speaking with your GP can help determine if a sleep disorder or medical condition is contributing to your daytime sleepiness and offer advice and support.
Tips for better sleep
Here are our recommendations to help improve sleep quality for older adults:
- Stick to a routine: Go to bed and wake up at the same time every day, even on weekends.
- Create a restful environment: Make sure your bedroom is quiet, dark and cool. Invest in a comfortable mattress and pillows.
- Limit naps: While napping can be beneficial, avoid long or late afternoon naps that can interfere with night time sleep.
- Stay active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of exercise most days. Why not take a look at our Ageing Well resources for exercise ideas.
- Watch what you eat and drink: Avoid large meals, caffeine, and alcohol before bed. These can disrupt sleep or make it harder to fall asleep.
- Manage stress: Practise relaxation techniques such as deep breathing, meditation, or gentle yoga to help reduce stress and prepare your body for sleep.
