Healthy sleep in old age

Older people often suffer from sleep problems. Here we explain how new daily routines, health problems, or medications affect sleep, and what can help promote healthy sleep, especially in old age.

Table of contents

1. This is how much sleep we need in old age
2. Sleep in old age
3. The most important tips for sleep in old age
4. Sleeping pills for older people
5. Conclusion

1. This is how much sleep we need in old age

Sleep changes over the course of life: While small children sleep up to 17 hours a day, in middle adulthood, 7 to 9 hours of sleep per night are usually sufficient. From the age of 65 onwards, the average required sleep changes. Sleep duration then only a little and is at approx. 7 to 8 hoursThe famous "senile bed-wetting" and the idea that we supposedly sleep less as we age is fundamentally incorrect. In addition, older people often compensate for a lack of nighttime sleep with one or more naps during the day. Nevertheless, it generally becomes increasingly difficult to get sufficient and truly restful sleep with age, and many older people suffer from Sleep disorders.

2. Sleep in old age

As we age, not only does our individual sleep needs change, but so do our living situation, our sleeping habits, and our personal health. New daily routines in retirement, increased physical or psychological ailments, or the use of medication all have a strong impact on sleep quality and can prevent overall healthy sleep and adequate sleep duration per night in old age.

Natural changes in sleep structure

In old age it is especially important to spend enough time in Deep and REM sleep so that physical and mental regeneration as well as learning and memory formation can take place. Our sleep-wake rhythm and our sleep structure are crucially dependent on the Sleep hormone melatonin together.

With increasing age, the body's natural melatonin production steadily declines, resulting in older people spending less time in deep sleep overall, while periods of light sleep increase. As a result, as we age, we find it harder to fall asleep in the evening, sleep is interrupted more frequently at night, and we wake up more easily in the morning. This significantly reduces the overall quality and duration of sleep, and sleep is perceived as superficial or unrefreshing.

Changed habits, too little daylight & exercise

Work, leisure time, family responsibilities – our everyday lives also change as we get older. As we age, we often get up a little earlier, but go to work rarely or not at all, hardly exercise, and are generally less active during the day. Due to declining mobility, illness, or a lack of social contact, older people also go outside less often and therefore spend less time in daylight, which, however, acts as a pacemaker for melatonin production and the sleep-wake cycle. The lack of physical or mental activity, lack of exercise, and lack of sunlight can therefore contribute to the development of difficulty falling asleep and other sleep disorders.

Health problems & taking medication

Illnesses and other health problems have a major impact on whether and how well we can sleep. Common diseases such as diabetes, Heart failureBreathing difficulties, stomach problems, or nighttime urination can prevent your body and mind from resting in the evening, making it difficult to fall asleep and stay asleep. Physical limitations can also make it difficult to find a relaxed, pain-free sleeping position.

In addition, increased or regular use of medications can further impair sleep. Strong blood pressure lowering drugs, migraine medications, heart or asthma medications, and even antibiotics can suppress normal sleep functions and disrupt sleep rhythms.

The psyche and the state of mind

Also our mood and general state of mind have a great influence on our sleep. Older people often suffer from anxiety, overwork, loneliness or other psychological stresses that stress and thus disrupt restful sleep. Too many worries and the carousel of thoughts in the evening or during waking hours at night prevent the relaxation so essential for sleep, making it difficult to fall asleep and disrupting a restful night.

3. The most important tips for sleep in old age

One good sleep hygiene A healthy sleep rhythm is an important prerequisite for achieving restful sleep quickly and easily at any age. Here, we'll show you what can help promote good sleep, especially in later adulthood under these challenging conditions.

#1 Catch up on missing sleep

Lack of sleep can be made up for or compensated for to a certain extent. One or more naps during the day can usually be easily integrated into everyday life as we age and can help combat tiredness and fatigue. However, the midday nap should not last longer than 30 minutes, so that we still feel sufficient pressure to sleep in the evening and the development of natural tiredness is not prevented. We have explained how to take the perfect midday nap. here explained.

#2 Stay physically and mentally active

Staying physically and mentally active during the day not only promotes general health and well-being, but also improves memory performance and sleep. Moderate exercise through walks or gymnastics, as well as mentally stimulating activities such as reading books, writing, or solving puzzles, are good ways to promote relaxation and a positive mood, thus supporting natural tiredness in the evening.

#3 Fresh air, daylight and exercise

As far as their health allows, older people should incorporate as much time as possible into their daily routine in the fresh air and daylight. Especially when combined with some exercise, this stimulates the metabolism and circulation, and boosts hormone production. Those who are no longer mobile should try to spend at least some time sitting on the balcony or by an open window to soak up some daylight and support a healthy sleep rhythm.

4. Sleeping pills for older people

Over the course of our lives, we develop many routines, especially when it comes to sleep, which must be adapted to our new living conditions as we age. However, many older people find it difficult to change their habits or to motivate themselves to stay active.If the nights are regularly far too short and you don't feel rested in the morning, you quickly resort to sleeping pills.

However, older people should be especially careful with sleeping pills. The artificially induced sleepiness can occur more or less suddenly, increase unsteady gait and the risk of falls, and impair brain function. Strong chemical sleeping pills, in particular, can quickly become addictive and, when combined with other medications, can be more harmful than helpful. Therefore, anyone who has trouble sleeping despite practicing good sleep hygiene should definitely seek medical advice before resorting to sleeping pills.

5. Conclusion

• In late adulthood, the need for sleep changes little; older people are recommended to get about 7 to 8 hours of sleep per night.

• Older people increasingly suffer from problems falling asleep, staying asleep or other sleep disorders.

• The natural decrease in melatonin production, too little exercise, lack of daylight as well as increased health problems or the use of medication negatively influence the duration and quality of sleep in old age.

• To ensure healthy sleep in old age, we should remain physically and mentally active, make up for lost sleep during the day and spend enough time in daylight.

Best wishes and see you soon!