Sleep and Aging: Why it Changes and How to Improve it
Older adults notice that their sleep patterns are not what they used to be. Falling asleep earlier, waking up before dawn, or experiencing several awakenings throughout the night are all common changes that occur with aging.
Bianca I. Estropia, DO, Geriatric Medicine, and member of RWJBarnabas Health Medical Group, RWJUH Hamilton, an RWJBarnabas Health facility, shares practical, recommended steps that are easy to follow and create real improvement for sleep.
- Maintain a consistent schedule
Going to bed and waking up at the same time each day helps strengthen the body’s sleep-wake cycle. - Get natural daylight
Exposure to sunlight, especially morning light, helps regulate circadian rhythms and promote better nighttime sleep. - Create a relaxing bedtime routine
Encourage activities like light stretching, reading, listening to soft music, or taking a warm shower. - Limit naps
Naps are fine but keeping them under 30 minutes and avoiding a late-afternoon nap can improve nighttime sleep. - Watch food and drink habits
Avoid caffeine late in the day and limit heavy meals close to bedtime. Reduce evening fluid intake to prevent nighttime trips to the restroom. - Evaluate your sleep environment
A cool, dark, quiet bedroom can make a major difference. Supportive pillows and a comfortable mattress can help reduce pain-related awakenings. - Review your medications with your doctor
Some prescriptions disrupt sleep; others cause drowsiness. A medication check can reveal what may be affecting nighttime rest. Certain medications, especially those for blood pressure, mood disorders, or pain, can also interfere. - Stay active and engage in social activities during the day
Regular movement like walking, chair yoga, Tai Chi, or socializing can help improve sleep quality and reduce restlessness.
“If sleep problems persist or start affecting your daily activities, it’s time to reach out to your doctor,” says Dr. Estropia. “If you are experiencing loud snoring, gasping during sleep, excessive daytime tiredness, or sudden changes in your sleep pattern, this could be a sign of treatable conditions such as sleep apnea or restless legs syndrome.”
Medical conditions can also play a role. Arthritis, heart disease, gastroesophageal reflux, to just name a few, may interrupt sleep repeatedly. Frequent urination at night, known as nocturia, becomes more prevalent as well. With the right guidance, older adults can enjoy more peaceful nights and feel more energized during the day.
Dr. Estropia added, “restful sleep is not only possible with age--its essential for maintaining health, independence, and quality of life.”
Dr. Estropia is accepting new patients at The James and Sharon Maida Geriatric Institute at RWJBarnabas Health Medical Associates located at 3100 Quakerbridge Rd., Suite 28, Hamilton Township, NJ. Call 609-245-7430 to schedule an appointment or consultation.