Aging and Sleep Quality: How to Sleep Better According to a Doctor

Sleep is one of the most important things our bodies do, yet it gets challenging as we age. Learn more about why sleep is important and what you can do to get more, better quality sleep based on recommendations from Mighty Health physician, Dr. Eric Tam. 

Why Is Sleep Important?

There is a reason our bodies crave sleep. Sleep is our opportunity to rest and reset, and it affects multiple body systems. Some of the biggest things that happen during sleep include:

Sleep and Memory

Your brain consolidates memories. During sleep, your brain reviews the things that happened during the day and creates long-term memories. Short or fragmented sleep can make your memory and concentration worse. 

Sleep and the Immune System

Different cells within your immune system work harder at different times of day. Getting enough sleep gives your immune system time to do its job of looking throughout the body for signs of disease. You may notice that sleep deprivation makes you more susceptible to colds and other infections.

Sleep and Metabolism

Sleep helps with the regulation of metabolism. While you sleep, your body regulates hormone levels and metabolizes fat. Poor sleep can make your body less sensitive to insulin and lead to increased cravings for sugary foods. 

Sleep and Mental Health

Mental health can be affected by sleep. For example, mood and anxiety problems get worse when we don’t sleep well. Part of this is due to levels of brain chemicals called neurotransmitters that can become disrupted by poor sleep. 

Sleep and Heart Health

Sleep is important for the regulation of your heart activity. Sleep gives your heart and blood vessels a bit of rest. Poor sleep or frequent night wakening is associated with high blood pressure, heart disease, and stroke.

Why Do We Sleep Less As We Get Older?

As we age, there is a change in our circadian rhythm, or internal clock. Older age is associated with increased time to fall asleep, higher levels of insomnia, and a decreased total sleep time. This trend of poorer overall amount and quality of sleep tends to plateau around age 60 for healthy people without major chronic health problems. For those who do have major health problems, sleep quality can continue to worsen with age.

Hormonal Changes Leading to Less Sleep

Most of the age-related differences in sleep are due to hormonal changes that happen naturally as our bodies get older. 

First, the hormone cortisol is released by the adrenal gland. Often called the “stress hormone,” cortisol is also important for sleep wake cycles. Cortisol disrupts your body’s natural circadian rhythm. Cortisol levels spike in the morning and gradually fall throughout the day. Aging changes this pattern and can make it harder for your body to feel rested. 

A second hormone, melatonin, makes our bodies feel sleepy. As we get older, our bodies do not produce as much melatonin as they used to. Even though we still need 7-9 hours of sleep, our bodies often feel rested after 6 hours. This can make it hard to meet a healthy sleep target.

What Is Insomnia?

Insomnia is a sleep problem that causes clinically significant distress or impairment in everyday activities. To be clinically diagnosed with insomnia, a sleep problem must occur at least 3 nights per week for 3 months or more. Insomnia can take several different forms. People may have trouble falling asleep, staying asleep through the night, or staying asleep long enough in the morning. Some people have a problem with just one of these aspects of sleep, while others have problems with all three. An estimated 6-10% of adults meet criteria for insomnia. 

How Do You Get a Better Night’s Sleep?

Difficulty sleeping is common, but there are some strategies you can use to promote better sleep. Research shows that behavioral changes are just as effective – or even more effective – than medications. That means that making some changes to your lifestyle and behavior can lead to big differences in your sleep. Try the following strategies for better sleep.

Set a Sleep Schedule

Keep a consistent sleep schedule. Aim for the same bedtime and wake-up time every single day of the week, including weekends. This will tell your body what to expect and prepare it for sleep. 

Improve Sleep Hygiene

Maintain a sleep-friendly environment. Your bedroom should be cool, quiet, and dark. Investing in light-blocking shades, fans, and white noise to block out outdoor sounds can help you sleep better. 

Engage in relaxation techniques before bed to help you wind down. Relaxation techniques like mindfulness meditation, deep breathing, and progressive muscle relaxation can help calm your body down before bedtime.

It’s also important to avoid stimulation before bedtime. For at least 30 minutes prior to bedtime, avoid watching TV, looking at your phone, or doing activities that are mentally or emotionally stimulating. This gives your brain an opportunity to wind down and relax. Reading, listening to music, or taking a bath are good ways to calm yourself before bed.

Eating and Drinking for Better Sleep

Limit caffeine and alcohol intake. Caffeine and alcohol both prevent your brain from getting into a restorative sleep state. Cut back on caffeine after noon to promote natural sleepiness. Regarding alcohol, women should have no more than one drink per day and men no more than two drinks per day. More than this may make you feel tired at first but actually makes it more likely that you will wake up in the night.

Avoid big meals before bedtime. Large meals, especially those that are higher in carbohydrates, can cause a boost in energy levels that prevents you from getting to sleep on time.

Exercise Regularly, Just Not Too Late

Exercise regularly, but not late at night. Regular exercise promotes better sleep. However, exercising late at night can keep you up. Try to get your exercise in before dinnertime to prepare your body for sleep. 

Better Napping Habits

Limit daytime napping. Daytime naps make it harder to get to sleep at night. If you must take a nap, set a timer for 20-30 minutes and do not nap too late in the day. If you tend to fall asleep while sitting in a chair watching TV or reading, try to get up and walk around to keep your body awake.

Stimulus Control

Stimulus control refers to linking a stimulus, in this case your bed, with a particular response (sleep). The goal is to associate getting into bed with falling asleep. This means that you should avoid any non-sleep activities in bed, such as watching TV, looking at your phone, or reading. Instead, do those activities in another location to train your brain to associate the bed with sleep.

If you haven’t fallen asleep after about 20 minutes, get out of bed and go to a different area of your home to relax until you feel sleepy again.

Cognitive Behavioral Therapy for Insomnia

Cognitive behavioral therapy for insomnia, or CBT-I, is a form of therapy that focuses specifically on improving sleep. You will work with a therapist to develop better sleep habits and troubleshoot barriers to getting good sleep. CBT-I is considered the gold standard in insomnia treatment. 

Are Sleep Medications Safe?

The behavioral changes listed above are the best approach to improving sleep. If you must take a medication for sleep, magnesium or melatonin should be the first thing to try.

Magnesium is a naturally relaxing mineral that can help you get a better night’s sleep. It can sometimes cause upset stomach, so look for magnesium glycinate, which is considered easily absorbed by the body and the best for improving sleep.

Melatonin is a naturally-occurring hormone that is safe and well-tolerated by most people. It boosts your body’s natural hormone levels to promote better sleep. However, some people do experience dizziness, nausea, or mood changes when taking melatonin. Try not to take melatonin for more than two weeks at a time. Melatonin is a great option for anyone experiencing jet lag.

Other good options for sleep are supplements such as chamomile tea, lavender tea, or passionflower tea. These supplements can interact with other medications, so always talk to your doctor before taking a new supplement.

Better Aging with Mighty Health

Sleep is such an important part of our lives, and it can be frustrating when it doesn’t go well. Our Mighty Health professionals are here to help you get better sleep. Your personal Mighty Health coach can help you troubleshoot sleep problems and will recommend an exercise routine that helps you get better sleep. We’re here to help you with all aspects of aging gracefully, including body, mind, and spirit.