As people age, their sleep patterns often undergo significant changes. Here are the key aspects of how sleep is affected after 60:
Sleep Duration and Quality
Total Sleep Time: Older adults typically need about 7 to 8 hours of sleep per night, similar to younger adults. However, they may find it harder to achieve this due to various factors.
Sleep Quality: Many older adults experience lighter sleep and wake up more frequently during the night. It's common to wake up 3 to 4 times, often due to needing to use the bathroom or discomfort.
Circadian Rhythms
Shift in Sleep-Wake Cycle: Circadian rhythms, which regulate sleep-wake patterns, tend to shift. This often results in older adults feeling sleepy earlier in the evening and waking up earlier in the morning.
Sleep Architecture
Less Deep Sleep: Aging is associated with a decrease in deep sleep (slow-wave sleep), which is crucial for restorative rest. Older adults spend more time in lighter sleep stages.
Common Sleep Issues
Insomnia: Insomnia is prevalent among older adults, often exacerbated by chronic health issues, medications, or anxiety.
Sleep Disorders: Conditions like sleep apnea, restless legs syndrome, and other sleep disorders can also become more common with age.
Tips for Better Sleep
Sleep Hygiene: Maintaining good sleep hygiene is essential. This includes going to bed and waking up at the same time daily, creating a relaxing bedtime routine, and avoiding stimulants like caffeine before bed.
Understanding these changes can help older adults manage their sleep better and seek appropriate solutions if they experience significant sleep disturbances.
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