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Take the sleep testHow much sleep do we need as we get older?
It’s widely accepted that, when it comes to how much sleep we need, age is a crucial determining factor. Babies, for example, need a lot more sleep than teenagers and teenagers, in turn, will require more shut-eye than adults. Does this trend continue, though, as we enter our middle years and beyond?
Well, there’s no one-size-fits-all answer when it comes to how many hours we should be spending in bed, but it’s generally agreed that 7-9 hours is the right amount for adults and, according to experts, this figure shouldn’t shift as we age.1 Why, then, do we seem to spend less time in bed if our sleep demands don’t change?
There are actually a number of underlying reasons that could be affecting how we sleep as we age; however, one study argues that sleep problems in old age simply aren’t taken as seriously. In one study, conducted by the University of Arkansas, 69% of older people reported a sleep problem to their doctors and, in 81% of cases, the problem was not noted on the patient’s chart.2
These findings would suggest that sleep problems in old age appear to be taken for granted and aren’t given the attention they deserve. Instead, sufferers will continue to try and cope with their symptoms with nothing being done to treat them. That’s why, below, I’m going to examine a few of the most common reasons why our sleep patterns might change as we age, and what you can do to overcome these obstacles and get a better night of sleep.
What can impact our sleep as we age?
1. Changes in our circadian rhythm
While our demand for sleep doesn’t change as we age, it’s entirely possible that our sleep patterns might. You may find that you start to feel tired earlier in the evening than usual, and that you’re waking up at a correspondingly earlier time. This change in sleep habits isn’t coincidental and could be related to your circadian rhythm.
This is because, as we age, our circadian rhythm (the internal 24 hour clock that governs our sleep/wake cycle) may become less consistent. This can sometimes lead to what is known as ‘Advanced Sleep-phase Syndrome’, a sleep disorder characterised by going to bed and waking up drastically earlier than what is normal.
What can you do to support your circadian rhythm?
When it comes to supporting your circadian rhythm and regulating your sleep patterns, there are a number of steps you can take. Keeping your sleep routine consistent is perhaps the biggest thing you can do – aim to go to bed and get up at the same time, every day.
Also, try to maximise your exposure to sunlight by getting outdoors more. Sunlight actually plays an important role in regulating your sleep patterns as, when your optic nerve detects sunlight, it sends a signal to your hypothalamus which can stimulate the release of cortisol. This hormone promotes feelings of wakefulness and alertness so it can be very useful if you’re feeling a bit sluggish and tired.
Finally, try to stay active during the day. Light exercise is excellent for boosting your mood and, as I discuss in my blog, ‘Do you sleep better when you exercise?’, it may also help to improve your sleep.
2. An enlarged prostate
Did you know that 50% of men over the age of 50 are likely to develop an enlarged prostate? This figure actually rises to 80% for men after 70, so it’s a very common problem. Unfortunately, the symptoms of an enlarged prostate can easily disrupt your sleep patterns.
If you suffer from an enlarged prostate, it’s not unusual to feel an increased urge to urinate; however, this urge doesn’t always go away at night and can lead to ‘nocturia’, the need to urinate frequently throughout the night. This means you might end up getting out of bed several times, understandably affecting your sleep cycle and making you more susceptible to tiredness during the day.
What can you do to support your prostate?
It might seem counterproductive, but bear with me here – if you really want to manage the symptoms of nocturia, it’s important you regulate your fluid intake. During the day, make sure you’re drinking plenty of water – at least 1.5l – but, as bedtime approaches, try to reduce this intake. It may also help to avoid caffeinated drinks and alcohol, as these do contain diuretic properties.
It might also help to try a natural remedy like Prostasan. Prepared using Saw Palmetto berries, Prostasan has been shown to help reduce the size of the prostate gland, thus easing any associated urinary symptoms. If you want to learn more about this wonderful remedy, please check out our Men’s Health Advisor, Dr Jen Tan’s blog, ‘Why does Prostasan come out on top?’.
3. Changing hormones
Just as men may have to contend with prostate problems as they approach middle age, women also have to deal with hormonal changes such as menopause. Menopause usually occurs between the ages of 45-55 and is marked by a decline in our levels of oestrogen, the female sex hormone. This drop can cause a number of symptoms to appear – mood swings, muscle and joint pain, night sweats and headaches are just a few potential culprits that could easily interrupt your sleep.
What can you do to support your hormones?
If you’re going through the menopause and are struggling with sleep problems, I would highly recommend taking a look at our Menopause Expert Eileen’s article on menopause sleep problems. You could also try investing in a magnesium supplement as we know that, during menopause, our demand for this important mineral can increase.
If you are struggling to cope with your symptoms (and aren’t on any forms of hormonal contraception!) you could try our natural remedy, Menopause Support, which can gently help to rebalance low oestrogen levels.
4. Aches and pains
It’s no secret that, as we age, we can become more prone to aches and pains. This, at least for women, is once again due to lower levels of oestrogen, which can affect the lubrication and structure of your joints. However, it’s also a natural part of the ageing process, as our Muscles and Joints Advisor Earl discusses in his blog, ‘What causes stiffness as you get older?’.
Understandably, the stiffness and aches associated with muscle and joint wear and tear can upset your sleep patterns. You might struggle to drift off due to back pain or wake up in the middle of the night to find that your muscles have seized up.
What can you do to support your muscles and joints?
You might not be able to control the ageing process but you can definitely take steps to support your muscles and joints. The most important thing you can do here is to keep hydrated (drink at least 1.5-2 litres of water a day!) and consider your diet. Nutrients like calcium and magnesium are extremely important for your muscles and joints so you want to make sure that you’re getting these nutrients from the food that you eat.
It’s also important to try and keep your muscles healthy and active as you age, to prevent muscle loss. Now, you might not feel like it if your muscles and joints are sore, but the right type of exercise can actually do a lot to ease this problem.
Low-impact forms of exercise, such as yoga or swimming, for example, can be very useful at gently stretching and strengthening the muscles. Weight training is another great option here too – this doesn’t have to be anything too intense either – working out with kettlebells and resistance bands can do your muscles and joints the world of good!
If you are struggling to cope with muscle and joint pain, you could also try our natural, anti-inflammatory remedy Atrosan or, alternatively, you can try applying our topical Atrogel.
5. Stress
Stress seldom diminishes with age, but the impact can become more pronounced. Understandably, our bodies might struggle with the sudden influx of stress hormones, like cortisol, and the psychological effects can take a toll on our mood and our memory. It can also affect our immune system which, in old age, will already be more susceptible to infection.
When it comes to sleep, stress and anxiety can make it more difficult to nod off and to stay asleep during the night. This, in turn, will also affect how we process new information and we may end up experiencing lapses in memory as a result. I explore a few of the different ways stress can impact your sleep in my blog ‘5 surprising ways stress can impact your sleep’.
What can you do to lower your stress levels?
If you’re struggling with stress or anxiety, the best thing to do would be to talk about it. No matter your age, bottling up your feelings will only make things worse. You could also try managing your stress symptoms by practicing deep breathing techniques or by trying to employ mindful meditation.
I speak a bit more about how to prevent stress from ruining your sleep in my blog ‘How do I get rid of stress before bedtime?’. You could also try our gentle sleep remedy, Dormeasan. This contains a blend of Valerian and Hops, helping to relax your nervous system and allowing you to drift into a deep, natural sleep.
6. Medication
Finally, if you’re suffering from sleep problems, it might be worth looking at the medication that you are taking. As we get older, we can find ourselves taking a variety of different pills and capsules for various health-related issues without properly understanding their purpose or the side-effects associated with them. For example, high blood pressure meds like beta-blockers, thyroid medications and corticosteroids could all potentially impact your sleep patterns.
What can you do about your medication?
If you are on any medication, you are on it for a reason, so please don’t stop taking it without speaking to your doctor. If you do suspect that any medications you are on could be affecting your sleep, please arrange an appointment with your GP or a medical professional. They will be in a better position to understand your needs and may be able to offer alternatives that do not inhibit your sleep at night.
1http://sleepeducation.org/news/2013/08/07/sleep-and-growing-older
