10 Common Sleep Problems For People Over 50 & 10 Science-Backed Ways To Sleep Better
Counting Sheep?
Sleeping is just one of many things that get harder with age, despite being essential for your body's functioning. Whether because of hormonal shifts or lifestyle changes, understanding the underlying problem is the first step to restoring restful nights. Then, you can luckily count on science for real, practical solutions. Here are 10 reasons you may not be sleeping well and 10 ways to restore restful nights after 50.
1. Restless Leg Syndrome
Restless leg syndrome is a neurological disorder that causes the irresistible urge to move your legs, particularly at night when trying to rest. Although anyone can be affected, it's much more common in older adults.
2. Sleep Apnea
Sleep apnea is a sleeping disorder in which your breathing is interrupted during sleep. Because as people age, their throat muscles relax, sleep apnea is much more prevalent in people over 50.
3. Insomnia
Insomnia is the difficulty falling or staying asleep. It's often linked to stress, health issues, or medications. Older adults may experience a decline in the need for sleep and changes to their circadian rhythm, which causes insomnia.
4. Anxiety
Nighttime anxiety is the worried and racing thoughts you get when trying to fall asleep, preventing relaxation. Older adults tend to suffer from this more for a variety of factors, including cognitive decline, medications, and isolation.
5. Chronic Pain
Older adults are more likely to experience chronic pain associated with illnesses like arthritis. Pain interferes with rest by making it hard to fall and stay asleep.
6. Snoring
Snoring is often caused by airway obstruction or loss of muscle in the throat, problems that get worse with age and weight gain. Snoring not only disturbs the sleep of the bed partner but also the snorer, either waking them up or reducing sleep quality.
7. Nocturia
Nocturia is frequent nighttime urination. Because bladder capacity reduces with age, it's common for older people to frequently wake up in the night to use the bathroom, disrupting sleep.
8. Circadian Rhythm Shift
As we age, our circadian rhythm shifts, meaning we get tired earlier and wake up too early in the morning. Older people also tend to spend less time in deep sleep and experience more frequent awakenings throughout the night.
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9. Parasomnias
Parasomnias are abnormal sleep behaviors like sleep walkingsleep talking, and night terrors that can interrupt sleep patterns. They're sometimes linked to neurodegenerative diseases, making older adults more susceptible.
10. REM Sleep Behavior Disorder
REM sleep behavior disorder (RBD) is when a person physically acts out their dreams during REM sleep, including talking and involuntary muscle movements that can sometimes be violent, like kicking and punching.
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Now that we've covered the most common sleep disorders affecting older adults, let's talk about strategies for restoring restful sleep.
1. Exercise Regularly
Tuckering yourself out by getting plenty of physical activity during the day helps reduce the amount of time it takes to fall asleep and improves sleep quality. However, avoid exercising too close to bedtime as it will energize you too much.
2. Avoid Alcohol
It may feel soothing to have a nightcap, but it actually disturbs your sleep cycles. It makes you feel drowsy right away, but it makes you more likely to wake up later in the night.
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3. Create A Bedtime Routine
Creating a relaxing bedtime routine, doing calming activities like reading or taking a warm bath, can help signal to the body that it's time to sleep. It's been shown to improve sleep quality and help you fall asleep more quickly.
4. Maintain A Consistent Sleep Schedule
Sticking to a consistent bedtime and wake-up time is crucial for regulating your internal clock. It improves your sleep quality and boosts your energy levels.
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5. Limit Screen Time Before Bed
Blue light from screens suppresses your body's production of the sleep hormone melatonin. What's more, things like movies and social media can be far too stimulating before bed, making it hard to relax.
6. Create A Comfy Sleep Environment
Make your bedroom environment conducive to sleep by making it as dark, cool, and quiet as possible. Invest in a comfortable mattress, good pillows, and even paint the walls soothing colors.
7. Only Use Your Bed for Two Things
Refrain from doing anything in your bed that's not sleep or intimacy to help condition your brain. The more you do other activities in bed, the worse your sleeping problems will be.
8. Try Cognitive Behavioral Therapy
Cognitive behavioral therapy for insomnia is a proven treatment that addresses the underlying thought patterns contributing to sleep problems. It's more effective than sleeping pills and with fewer side effects.
9. Get Plenty Of Natural Light
Natural light is integral for regulating our sleep-wake cycle. Sunlight exposure provides the body with vitamin D, which plays a crucial role in the production of sleep hormones.
10. Practice Meditation & Deep Breathing
Incorporating relaxation techniques like meditation and deep breathing has been shown to improve sleep quality and make it easier to fall asleep. It also aids in pain management and improves mental health.
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