Optimizing Sleep: How Aging Affects the Amount of Rest Needed

Sleep is vital at all ages, but what is the amount of sleep for older individuals?

Amount of Sleep For Older Individuals

Individuals 65 and older are still recommended to get the same amount of sleep as younger adults. (National Council on Aging, 2023) As the body ages, it still needs around 7–9 hours of sleep, but how an individual sleeps is what changes. Older individuals begin to sleep lighter, and their sleep is broken up, causing them to wake up more at night. This can be due to natural changes in the internal body clock, medications, health conditions like arthritis or sleep apnea, or a combination. Older adults often face sleep barriers that are less common in younger individuals, like disabilities and chronic illnesses, and nearly half of adults aged 75 and above have a disability. Aging also shifts the circadian rhythm, causing older individuals to fall asleep and wake up earlier. Melatonin begins to decline with age, starting in the 30s, which can affect body temperature regulation and disrupt the sleep-wake cycle. (Hood S. & Amir S. 2017)

Healthy Sleep and Healthy Aging

Research found that older individuals who sleep poorly have an increased risk of:

• Dementia
• Cognitive decline
• Depression
• Worsening cardiometabolic health. (Stone K. L., & Xiao Q. 2018)

As the body ages, a consistent, healthy amount of sleep prepares you for all the ups and downs. Healthy sleep maintains:

• Overall health
• Mental health
• Mood
• Memory
• Improves cognitive function
• Enhances emotional resilience
• Supports heart health
• Increases immune system function
• Keeps energy levels steady.

Well-rested individuals are less likely to have falls or accidents because their focus and coordination are optimal.

Sleeping Healthier as You Age

Maintaining healthy sleep hygiene and being more mindful of routines will improve sleep patterns. This includes:

• Going to bed and waking up at the same time every day.
• Avoiding long naps during the day.
• Monitoring nutrition and physical activity levels.
• Creating a calming bedtime routine like meditation and reading.
• Keeping the bedroom dark, cool, and quiet.
• Reducing caffeine or alcohol, especially in the evening, can affect sleep patterns.

Sleep aids can help for short periods and should be combined with cognitive behavioral therapy and used with caution in the long term to prevent possible dependency. Medications can help by addressing health issues that impact sleep, like pain, depression, or anxiety. However, some medicines can have side effects that alter or worsen sleep patterns.

Injury Medical Chiropractic and Functional Medicine Clinic

Therefore, older individuals still need 7–9 hours of sleep every night to maintain and enhance mental, physical, and emotional well-being, reducing risks associated with aging. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.

Enhancing Health

References

National Council on Aging. (2023). How Sleep Impacts the Top Age-Related Health Concerns. www.ncoa.org/adviser/sleep/chronic-conditions-and-sleep/

Hood, S., & Amir, S. (2017). The aging clock: circadian rhythms and later life. The Journal of clinical investigation, 127(2), 437–446. doi.org/10.1172/JCI90328

Stone, K. L., & Xiao, Q. (2018). Impact of Poor Sleep on Physical and Mental Health in Older Women. Sleep medicine clinics, 13(3), 457–465. doi.org/10.1016/j.jsmc.2018.04.012