The power of sleep for healthy ageing

Introduction

We all know how important sleep is, and not getting enough sleep can be frustrating. It can also have short- and long-term health impacts, and it’s much harder to look after ourselves if we’re short on sleep.

Unfortunately, good sleep can become more elusive as we age. You may notice some changes in the quality and quantity of your sleep. Perhaps it’s harder to get to sleep or you wake up more often during the night.

The good news? Understanding these changes and taking practical steps can help you get a more restful night’s sleep.

The importance of restorative sleep

Looking after yourself is a key step to protecting yourself from harm, and good sleep is the foundation for good physical and emotional health. During sleep, the body repairs and regenerates tissue, strengthens memory and supports brain functions like learning and problem-solving.

Sleep can help us manage emotions, maintain a positive mood, and support our overall mental health. It helps equip us with the resilience we need to face daily challenges.

However, when we experience chronic sleep disturbances, over time it can have a detrimental effect on many aspects of our wellbeing. It can affect our mood and ability to concentrate.

As postdoctoral research fellow at Monash University’s School of Psychological Sciences, Dr Jade Murray, explains, poor sleep is also a lifestyle risk factor for neurodegenerative disease like Alzheimer’s disease.1 There is evidence it can increase the buildup of toxic proteins beta-amyloid and tau in the brain.

‘When we don't get sufficient sleep, that waste product isn't cleared sufficiently, and over time, that builds up to cause these plaques that are associated with things like Alzheimer's dementia.

‘Ensuring we have a restorative sleep helps prevent that,’ she says.

The science of sleep and ageing

There’s a common belief that older people need less sleep, but according to experts, it’s not true. People over 65 should aim to get a similar amount of sleep each night as when they were younger.

The Australian Sleep Health Foundation recommends older adults aim for 7 to 8 hours of sleep a night. More than 9 or less than 5 hours a night is not recommended.

Although sleep needs shouldn’t change, ageing does impact sleep patterns. You might start to go to bed earlier and find it harder to get to sleep. You might wake up multiple times overnight or wake up before dawn.

As we age, our internal clock, also known as our circadian rhythm, weakens. Light exposure is key to keeping your internal clock on track, but many older people don’t get enough light exposure during the day.2

According to Dr Murray, there can also be hormonal factors at play.

‘We know that older adults often lose or secrete less melatonin as we age, and that has an impact on the ability to fall asleep and maintain sleep,’ she says.

Lifestyle factors that can impact sleep

Your lifestyle can also impact your sleep, particularly if you’re not as active as you once were. Common medical3 and mental health conditions4 like arthritis, chronic pain, heart disease and anxiety can have an impact on sleep quality.

In addition, the medications used to treat these conditions can also play a part.

Diseases like Alzheimer’s disease and Parkinson’s disease disorders can also exacerbate poor sleep and make symptoms worse. More than 70% of people with dementia have difficulty sleeping.5

How can you get better sleep?

If you’re having trouble with your sleep, what should you do?

Here are some tips:

1. Establish a regular sleep routine

Dr Murray’s first tip is to get back to basics and establish a consistent daily routine.

‘Over the age of 65, you are more likely to be retired, which means there isn't as much structure to your day. So, wake up in the morning, have a cup of tea and some toast, get some nice bright light, and then go for a walk,’ she advises.

Even if you’ve had a poor night’s sleep, it’s important to try to maintain the same bedtime and wake time to help build structure into your day, so your body gets used to the habit.

2. Have earlier and shorter naps

Many older adults nap, and while a short nap can be beneficial, it’s important that it’s not too long or late in the day.

‘It can be a temporarily effective measure for improving levels of fatigue and alertness, but if you don't leave sufficient time, or you nap too long and too late in the day, you won't get your [sleep] pressure back to the right spot,’ Dr Murray says.

If you do need a nap, make it earlier in the day – and no longer than 20 minutes if possible.

3. Create a comfortable sleep environment

Make sure your bedroom is an ideal temperature to encourage sleep, with a supportive mattress and a comfortable pillow. You could consider ear plugs, an eye mask and a white noise machine if they help.

It’s important not to use electronic devices or watch television in bed, as the bright lights can make it more difficult to fall asleep.

4. Maintain a healthy lifestyle

Regular exercise throughout the day is important for a healthy body, and it can also help you get a better night’s rest. Limit caffeine intake, particularly later in the day. Dr Murray also recommended avoiding too much alcohol.


‘It's a bit of a myth that it helps sleep,’ she explains. ‘It does initially help sleep onset, but it significantly disturbs sleep after that.’

5. Consult a sleep specialist

If you’re struggling with your sleep, Dr Murray recommends seeing a sleep physician or sleep psychologist.

‘They're much more common than people realise,’ she says. ‘If you go armed with a little information that your doctor can follow up on, you're likely to have a better trajectory of care with the specialists that are better placed to help.’

A sleep specialist may recommend a slow-release melatonin, which can help the body clock and is sold over the counter in Australia for people over 55. However, Dr Murray ‘would recommend that you talk to your pharmacist about how to administer it yourself.’

What about sleeping pills? Dr Murray rarely recommends them.

‘It's likely to increase your risk of falls as you age. Where we would recommend it, it would be a very temporary measure, and that is most definitely something to be done in consultation with your GP,’ she says.

Where to get more information about sleep

If you’re struggling with sleep, you can find out more from these Sleep Health Foundation fact sheets. The Sleep Health Foundation promotes community awareness of the value and importance of sleep and works to address common sleep disorders.

• Ageing and Sleep

• Harnessing the Power of Sleep for Healthy Brain Ageing

• Sleep hygiene – Good Sleep Habits

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Disclaimer: The information provided on this website is not a substitute for individual health advice from a doctor.