{"id":51421,"date":"2021-10-16T07:24:07","date_gmt":"2021-10-16T11:24:07","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=51421"},"modified":"2021-10-21T18:39:22","modified_gmt":"2021-10-21T22:39:22","slug":"sleep-in-old-age","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/","title":{"rendered":"Sleep in Old Age: Do Seniors Need Less Sleep?"},"content":{"rendered":"\n<p>Why do seniors seem to sleep less? Do human bodies require less sleep in old age?<\/p>\n\n\n\n<p>According to Matthew Walker, the author of <em>Why We Sleep, <\/em>seniors require the same amount of sleep as they did when they were younger. However, they often struggle to get their full 8-hours for a number of reasons.<\/p>\n\n\n\n<p>Continue below to learn why sleep gets more difficult as you age.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Sleep in <strong>Adulthood and Old Age<\/strong><\/h2>\n\n\n\n<p>Sleep quality starts deteriorating in your late 20s, with deep NREM sleep becoming impaired in length and power. In your late 40s, you\u2019ll get 70% less deep sleep than you had as a teenager; <strong>by age 70, you\u2019ll have lost 90% of deep sleep<\/strong>. Unfortunately, less NREM sleep worsens your ability to cement new memories as you grow older.<\/p>\n\n\n\n<p>You often hear of the elderly sleeping little at night, so the natural conclusion is that people don&#8217;t need much sleep in old age. But Matthew Walker says this could be a myth. The elderly might be sleeping less because they\u2019re <em>unable<\/em> to sleep for as long. This means they could still benefit from more sleep.<\/p>\n\n\n\n<p>(Shortform note: The National Institute on Aging says that <a href=\"https:\/\/www.nia.nih.gov\/health\/10-myths-about-aging\">older adults needing less sleep is a common misconception<\/a>. Older people still need seven to nine hours of sleep a night.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why Do Seniors Sleep Less?<\/h3>\n\n\n\n<p>Walker notes that seniors have three things that keep them from enjoying more restorative sleep: 1) They sleep less than younger people, 2) they have less <a href=\"https:\/\/www.shortform.com\/blog\/how-to-optimize-sleep\/\">efficient sleep<\/a>, and 3) they want to sleep earlier. This is caused by:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Degeneration of the mid-frontal cortex that generates sleep<\/li><li>Weakened bladders causing night interruptions<\/li><li><a href=\"https:\/\/www.shortform.com\/blog\/sleep-rhythm-why-we-sleep\/\">Circadian rhythm<\/a> shifting to earlier times<\/li><\/ul>\n\n\n\n<p>There are several other factors that exacerbate the poor sleep quality of seniors:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>We\u2019re generally unable to determine our sleep quality after sleeping. When seniors sleep poorly and feel unhealthy, they don\u2019t realize they need to improve their sleep quality. They chalk it up to insomnia.<\/li><li>Because the elderly sleep poorly, they feel tired during the day, and doze off in the early evening. Unfortunately, this reduces the <a href=\"https:\/\/www.shortform.com\/blog\/adenosine-and-sleep\/\">adenosine sleep<\/a> pressure at night, which causes them to have trouble falling asleep later. Then, their early circadian rhythm wakes them up before they can get a full night\u2019s rest. This causes a vicious cycle of poor sleep.<\/li><\/ul>\n\n\n\n<p>(Shortform note: Another factor that Walker doesn\u2019t mention is <a href=\"https:\/\/www.sleepfoundation.org\/women-sleep\/menopause-and-sleep\">menopause, which can cause sleep problems<\/a> in middle-aged women. Forty percent of women in their late 40s to early 50s experience issues like insomnia, sleep apnea, and sleep disruption caused by hot flashes or restless leg syndrome. These problems begin at perimenopause and last until postmenopause\u2014a period of about seven years. If you\u2019re at this stage, increase your chances of having a good night\u2019s sleep by avoiding big meals and spicy food before bedtime (as these can lead to hot flashes), reducing stress and managing anxiety that may keep you up at night, wearing lightweight clothes to bed, and having a change of clothes on hand so that you won\u2019t have to get up in case of night sweat. Hormone replacement therapy may help with sleep difficulties but poses risks for some women.)<\/p>\n\n\n\n<p>Walker says that all this causes lower sleep efficiency\u2014people in their 70s have 80% sleep efficiency, meaning they stay awake in bed for 1.5 hours when trying to sleep eight.<\/p>\n\n\n\n<p>There are a few ways for seniors to get better sleep:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Melatonin helps strengthen the desire to sleep in elderly people. It reduces time to falling asleep and improves reported sleep quality.<\/li><li>Seniors who want to push their circadian rhythm back should get bright-light exposure in the late afternoon, not in the mornings.<\/li><\/ul>\n\n\n\n<p>(Shortform note: Seniors who don\u2019t get enough sleep are more prone to accidents and falls, so the <a href=\"https:\/\/www.sleepfoundation.org\/aging-and-sleep\">Sleep Foundation suggests some sleep safety tips<\/a>: Keep a phone or a list of important phone numbers on your nightstand, but avoid keeping a cellular phone nearby\u2014the notifications, bright screen, and temptation to scroll can keep you up. Have easily accessible light switches and clear pathways of hazards like cords and furniture to reduce your risk of tripping or falling if you need to get up in the middle of the night.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why do seniors seem to sleep less? Do human bodies require less sleep in old age? According to Matthew Walker, the author of Why We Sleep, seniors require the same amount of sleep as they did when they were younger. However, they often struggle to get their full 8-hours for a number of reasons. Continue below to learn why sleep gets more difficult as you age.<\/p>\n","protected":false},"author":8,"featured_media":51833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,7],"tags":[98],"class_list":["post-51421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","tag-why-we-sleep","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep in Old Age: Do Seniors Need Less Sleep? - Shortform Books<\/title>\n<meta name=\"description\" content=\"Have you ever noticed that seniors sleep less? Well, that doesn&#039;t mean that you need less sleep in old age, it means it becomes harder.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep in Old Age: Do Seniors Need Less Sleep?\" \/>\n<meta property=\"og:description\" content=\"Have you ever noticed that seniors sleep less? Well, that doesn&#039;t mean that you need less sleep in old age, it means it becomes harder.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-16T11:24:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-21T22:39:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2021\/10\/senior-sleeping.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1324\" \/>\n\t<meta property=\"og:image:height\" content=\"759\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hannah Aster\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hannah Aster\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\"},\"author\":{\"name\":\"Hannah Aster\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/f39f52830e4f7039a16e45d12354542f\"},\"headline\":\"Sleep in Old Age: Do Seniors Need Less Sleep?\",\"datePublished\":\"2021-10-16T11:24:07+00:00\",\"dateModified\":\"2021-10-21T22:39:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\"},\"wordCount\":716,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/10\/senior-sleeping.jpg\",\"keywords\":[\"Why We Sleep\"],\"articleSection\":[\"Health\",\"Lifestyle\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/\",\"name\":\"Sleep in Old Age: Do Seniors Need Less Sleep? - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/sleep-in-old-age\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2021\/10\/senior-sleeping.jpg\",\"datePublished\":\"2021-10-16T11:24:07+00:00\",\"dateModified\":\"2021-10-21T22:39:22+00:00\",\"description\":\"Have you ever noticed that seniors sleep less? 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