Sleep and rest in older adults are fundamental aspects to maintain a good quality of life and health at this stage. With aging, it is common for changes in sleep patterns to occur, which can affect both the quantity and quality of rest. Below are some key aspects related to this topic:
Changes in sleep in older adults
Decreased hours of deep sleep: With age, the amount of deep sleep (restorative sleep stage) is reduced, which can lead to less effective rest.
Greater sleep fragmentation: Older adults tend to wake up more frequently during the night, which disrupts the sleep cycle.
Changes in the circadian rhythm: The internal biological clock can be altered, leading older adults to feel sleepy earlier at night and wake up earlier in the morning.
Decreased melatonin: Production of this hormone, which regulates sleep, decreases with age, which can make it difficult to fall asleep.
Common sleep problems in older adults
Insomnia: Difficulty falling asleep or staying asleep during the night.
Restless legs syndrome: A feeling of discomfort in the legs that makes it difficult to rest.
Sleep apnea: Brief interruptions in breathing during sleep, which can affect the quality of rest.
Circadian rhythm disorders: Such as advanced sleep phase syndrome, where a person falls asleep and wakes up very early.
Consequences of poor sleep
Daytime fatigue.
Cognitive impairment (memory and concentration problems).
Increased risk of falls and accidents.
Affected mood (irritability, depression or anxiety).
Weakening of the immune system.
Recommendations to improve sleep in older adults
Establish a sleep routine: Go to bed and get up at the same time every day.
Create an environment conducive to sleep: Keep the room dark, quiet, and at an appropriate temperature.
Avoid stimulants: Reduce caffeine, alcohol, and nicotine consumption, especially close to bedtime.
Engage in moderate physical activity: Regular exercise can improve sleep quality, but should be avoided close to bedtime.
Limit daytime naps: If naps are taken, keep them short (20-30 minutes) and not too late in the day.
Watch your diet: Avoid heavy meals before bed and opt for light dinners.
Manage stress: Practice relaxation techniques such as meditation, deep breathing, or yoga.
See a specialist: If sleep problems persist, it is important to seek medical help to rule out sleep disorders or underlying conditions.
