Healthy sleep in old age

Older people often suffer from sleep problems. Here we explain how new everyday structures, health problems or taking medication affect sleep and what can help to support 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 amount of sleep required changes. sleep duration then only a little and is at approx. 7 to 8 hoursThe famous “senile bed-escape” and the idea that we sleep less as we get older is not entirely true. In addition, older people often compensate for a lack of sleep at night by taking one or more naps during the day. Nevertheless, it becomes increasingly difficult to find enough and truly restful sleep as we get older, and many older people suffer from sleep disorders.

2. Sleep in old age

As we get older, not only does our individual need for sleep change, but so does our life situation, our own sleeping habits and our personal state of health. New daily structures in retirement, increased physical or psychological complaints or the use of medication have a strong influence on sleep quality and can prevent us from getting healthy sleep and getting enough sleep 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.

As we get older, the body's natural production of melatonin decreases steadily, meaning that older people spend less time in deep sleep overall, while the light sleep phases increase. As we get older, it is harder for us to fall asleep in the evening, our sleep is interrupted more often 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 not very restful.

Changed habits, too little daylight & exercise

Work, leisure time, family responsibilities - our everyday lives also change as we get older. As we get older, we often get up a little earlier, but rarely or never go to work, hardly do any sport and are generally less active during the day. Due to decreasing mobility, illness or a lack of social contacts, older people also don't go outside as often and therefore spend less time in daylight, which, however, acts as a pacemaker for melatonin production and the sleep-wake rhythm. The lack of physical or mental activity, little exercise and the lack of sunlight can therefore encourage the development of problems 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 failure, breathing difficulties, stomach problems or nighttime urination can prevent the body and mind from relaxing in the evening and make it difficult to fall asleep and sleep through the night. If you have physical limitations, it can also be difficult to find a relaxed, pain-free sleeping position.

In addition, there is also the increased or regular intake of medication, which further impairs sleep. Strong blood pressure lowering drugs, migraine medication, heart or asthma medication and even antibiotics can suppress normal sleep functions and disrupt the sleep rhythm.

The Psyche and the State of Mind

Also our mood and the 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 a peaceful sleep. Too many worries and the carousel of thoughts in the evening or during waking phases at night prevent the relaxation that is so important for sleep, making it difficult to fall asleep and disrupting a peaceful night.

3. The most important tips for sleep in old age

One good sleep hygiene and a healthy sleep rhythm are an important prerequisite for finding restful sleep quickly and easily at any age. We'll show you here what can help to support good sleep, especially in later adulthood under difficult conditions.

#1 Catch up on lost sleep

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

#2 Stay physically and mentally active

If you stay physically and mentally active during the day, you will not only improve your general health and well-being, but also your memory and sleep. Moderate exercise through walks or gymnastics, as well as mentally stimulating activities such as reading books, writing or doing puzzles, are good ways to ensure more relaxation and a good mood, thus supporting natural tiredness in the evening.

#3 Fresh air, daylight and exercise

As far as their health allows, older people should integrate as much time as possible in the fresh air and daylight into their daily routine. Especially in combination with a little exercise, the metabolism and circulation are stimulated and hormone production is boosted. 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 the elderly

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

Older people should be particularly careful with sleeping pills. The artificially induced tiredness can occur more or less suddenly, increase unsteady walking and the risk of falling, and impair brain performance. Strong chemical sleeping pills in particular can quickly become addictive and, when combined with other medications, can cause more harm than good sleep. So anyone who sleeps badly despite good sleep hygiene should definitely seek medical advice before taking 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, difficulty 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 affect 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 regards and see you soon!