A healthy lifestyle is about more than just staying active and eating well.
It also involves getting the sleep your body and mind need to properly function and thrive. One of the most important yet overlooked aspects of healthy aging is sleep.
When we’re young, sleep often takes a backseat to busy careers and raising children. However, as we get older, quality sleep is essential to energy, staying mentally sharp, and looking and feeling our best.
In this article, we’ll explore what quality sleep looks like, how much sleep seniors truly need, and practical tips for creating a bedtime routine that supports a restful night’s sleep.
The Science Behind Sleeping
Understanding the science of sleep can help you recognize its significance and find ways to enhance it. Sleep is a complex process in which various parts of the brain work together to send signals that prepare your body for rest. It’s a natural and essential state that allows your body and mind to rest and recharge.
During sleep, the brain cycles through 4 different stages, including:
- Non-REM stage 1: You begin to drift off. Your heartbeat, breathing, and eye movements slow down.
- Non-REM stage 2: This is where you begin to enter deeper sleep. Your temperature drops. Eye movements cease, and brain activity slows with brief intervals of electrical activity.
- Non-REM stage 3: This is your deepest sleep. Your heartbeat, muscles, breathing, and mind slow to the lowest levels of sleep.
- REM stage 4: This is your dream stage. Your brain processes emotions, combines, and makes sense of memories. Eyes move from side to side as you enter (REM sleep)
Together, these four stages make up a complete sleep cycle, with each cycle lasting an average of 80 to 100 minutes before starting over.
How Much Sleep do Seniors need?
Contrary to popular belief, older adults need just as much sleep as their younger counterparts. According to the U.S. Centers for Disease Control and Prevention, adults aged 65 years and older need 7-8 hours of sleep per night, similar to those aged 18-60 years.
The Importance of Sleep for Older Adults
Sleep is essential at any age, but its importance increases as we grow older. Getting sufficient, high-quality sleep can lower the risk of developing chronic conditions such as heart disease and stroke. Older adults should prioritize sleep just as they do exercise and healthy nutrition.
Some health benefits of sleep for seniors include:
- Lower risk of depression
- Reduced reliance on prescription medications
- Decreased anxiety and stress
- Better mood
- Increased alertness and energy levels
- Lower risk of falling
- Reduced risk of type 2 diabetes and high blood pressure
- Improved attention and memory
- Helps to maintain a healthy weight
How to Get a Better Night’s Sleep
As we age, it’s common to experience changes in the quality and duration of sleep. These changes are most likely due to changes in the body's aging circadian rhythms, which influence when a person feels sleepy or alert.
In addition, older adults may spend less time in deep sleep, which can affect their overall health and wellness. That’s why the quality of sleep is more important than the number of hours we spend sleeping. If you're consistently sleeping eight hours but still wake up feeling groggy or irritable and wondering “Why am I not getting deep sleep?”, it may be time to adjust your sleep routine.
Fortunately, there are effective ways to improve your nighttime routine. Here are some proven sleep strategies for older adults:
- Create a comfortable sleep environment. Keep your bedroom temperature between 60-67°F. Use blackout curtains or an eye mask to block out light and minimize noise with white noise machines.
- Invest in a comfortable mattress and supportive pillows
- Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and makes it easier to fall asleep
- Avoid using phones, tablets, and watching TV for at least an hour before bedtime Manage stress and mental health
- Avoid caffeine and heavy meals before bedtime Limit daytime naps
- Engage in regular physical activity, which can contribute to better sleep
Purposeful and Beautiful Lifestyles
To enjoy a long, healthy, and independent lifestyle, it’s essential to combine regular physical activity, a nutritious diet, and restorative sleep. Allegro Senior Living communities take a holistic approach to health and wellness. We offer beautifully designed and comfortable living suites, along with health and wellness programs, to help our residents rest well and thrive.
Discover how choosing an Allegro community can enhance your life. Download our Family Decision Toolkit for helpful tips on knowing when it's time to move to senior living, how to select the right community, care level, and more.
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