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Researchers estimate that between 40% and 70% of older adults have chronic sleep issues and up to half of cases may be undiagnosed . Chronic sleep problems can significantly interfere with older adult’s daily activities and reduce their quality of life. There are several sleep issues that are especially common in older adults.
Pain: Discomfort and pain can lead to inadequate rest for some older adults. Pain and sleeplessness can become a vicious cycle, in which less sleep can lead to more pain. It is important to talk to a doctor if pain is interfering with sleep.
Nighttime urination: Nighttime urination, also called nocturia, increases with age due to physical changes in the urinary system and other factors. This issue may affect up to 80% of older adults, contributing to increased sleep disruptions.
Insomnia: Having persistent difficulty in falling or staying asleep is one of the most common sleep issues in older adults. Insomnia may be caused by a variety of overlapping factors but can get better with treatment.
Daytime drowsiness: Many people believe that feeling tired during the day is a normal part of getting older, but this is not the case. Around 20% of older people experience excessive daytime sleepiness, which may be a sign of an underlying health condition. Excessive daytime sleepiness in older adults may be a symptom of health issues like sleep apnea, cognitive impairment, or cardiovascular issues.
Sleep apnea: Obstructive sleep apnea can cause pauses in breathing during sleep. These pauses are related to the upper airway collapsing or narrowing. Sleep apnea causes fragmented sleep and can affect oxygen levels in the body, leading to headaches, daytime sleepiness, and difficulty thinking clearly.
Restless legs syndrome: Restless legs syndrome (RLS) affects 9% to 20% of older people while periodic limb movement disorder (PLMD) affects 4% to 11%. RLS causes an urge to move the legs while resting or sleeping. PLMD causes involuntary movements in the lower limbs, most commonly in the feet.
REM sleep behavior disorder: REM sleep behavior disorder (RBD) primarily affects older people. While most people’s bodies do not move while they are dreaming, this disorder can cause people to physically act out their dreams, sometimes violently.
Sleep Tips for Older Adults
Research has shown that older people can take steps to improve their sleep. These steps often involve focusing on improving sleep hygiene and developing habits that encourage quality sleep.
Exercise: Older people who exercise regularly fall asleep faster, sleep longer, and report better quality of sleep. Exercise is one of the best things older people can do for their health.
Reduce bedroom distractions: Televisions, smartphones, and bright lights can make it more challenging to fall asleep.
Keep the television in another room and try not to fall asleep with it turned on. Move electronics out of the bedroom and reserve the bedroom for only sleeping and sex.
Avoid substances that discourage sleep: Substances like alcohol, tobacco, caffeine, and even large meals late in the day can make sleep more challenging. Consider quitting smoking, reducing caffeine intake, and eating dinner at least four hours before bedtime.
Keep a regular sleep schedule: Aging can make it more difficult to recover from lost sleep. Avoid sudden changes in sleep schedules. This means going to bed and waking up at the same time every day and being careful about napping too long or too close to bedtime.
Develop a bedtime routine: Find activities that help you relax before bed. Many older people enjoy taking a warm bath, reading, or finding some quiet time before getting into bed.
Safe Sleeping for Older Adults
As people age, it is helpful to make changes to the bedroom environment that reduce the risk of falls and accidents and makes it easier to call for help when needed. There are several steps that older adults can take for a safer night’s sleep.
Keep a phone by the bed: It is important to be able to call for help from bed. Put a phone on the nightstand and keep a list of important phone numbers nearby. But be careful about keeping a smartphone nearby, particularly if it receives too many notifications during the night or if there is too much temptation to look at the bright screen.
Make sure a light is within reach: Having a light easily accessible reduces the risk of stumbling, tripping, or falling in the dark when getting out of bed. Lights with motion sensors may be helpful in hallways or the bathroom.
Reduce hazards in the bedroom: Never smoke in bed and be careful when placing objects in the bedroom that may become trip hazards, like rugs, cords, stools, and furniture. It is safest to have a clear path from the bed to the door.
Written by
Medically Reviewed by
John DeBanto, Internal Medicine Physician
