Is it normal to sleep worse over the years?

Is it true that as you age you naturally sleep worse, or is it a myth that we have normalized? Experts clarify that sleep changes over the years, but Not everything should be assumed as “normal”. Chronic insomnia, apneas, or excessive sleepiness, for example, are not a natural part of aging, and can affect the heart, memory, and even increase the risk of falls.

Araceli Abad Fernández, head of the Pulmonology Service at the Getafe University Hospital (Madrid), explained that over the years “you sleep differently”. Although he warns that this It does not mean that we have to normalize that older people sleep poorlyHowever, we must understand that, due to physiological changes, the onset of sleep, its maintenance, and the time of awakening are modified and, therefore, this can have an impact on the person’s quality of life.” Therefore, You have to take care of some habits of the day to be able to sleep better at night“, emphasizes this expert.

Thus, it recognizes that maintaining sleep routines, with direct sun exposure first thing in the day, and maintaining an active and healthy life are essential habits in this sense. “Take healthy naps, that is, no more than 30 minutes, and avoid sleep inducers as much as possibleand specifically, benzodiazepines. Other recommendations, suitable for the general population, are also suitable for older people: avoid caffeine consumption, do sports preferably first thing in the day, avoid exposure to screens before going to sleep, and maintain a regular sleep schedulein an environment that invites relaxation, with adequate temperature,” highlights this pulmonologist.

What is sleep like after 60?

Lack of exposure to light, social relationshipsunwanted loneliness, mood disturbances, the presence of pain, or poor control of itamong others, end up altering the circadian rhythm of the elderly. “Sometimes, benzodiazepine use may be more harmful in the long run How beneficial, so we must be careful when prescribing them. Special care must also be taken with institutionalized seniors, in residences, where Sleep schedules generally do not fit your biological rhythmor where the lack of stimuli, or inactivity, generates an increase in sleepiness during the day, which makes insomnia even worse,” says this expert from the University Hospital of Getafe.

In this context, Araceli Abad highlights that older people have more shallow sleepwith a decrease in the N3 phase (deep sleep), and with an earlier onset of sleep; which in turn generates a wake up earlier. “In general, Older people tend to spend more time in bed, but have more superficial sleep, multiple awakeningsand early awakening, cause sleep efficiency to be decreased. If other conditions are added to this, such as awakenings due to nocturia, osteoarticular pain, etc., it contributes to sleep quality is even worse“, maintains this specialist.

However, he does believe that we should not assume as normalFor example, the excessive daytime sleepinessor other typical symptoms of sleep illnesses, such as snoring, the presence of apneasnor do we detail insomnia in the older population.

Some consequences can be serious

Regarding the possible consequences of the lack of adequate rest after the age of 60, this pulmonologist states that they are the same as at any other stage of life, pointing first of all to a worse quality of lifeas well as the daytime sleepinessto an increase in cardiovascular risk with greater difficulty in controlling chronic or autoimmune diseases, difficulty losing weightetc. “But, also, in this age range, the cognitive impairmentthe impact that it can have on the state of mind or on the motor level are conditions that must be taken into account,” he adds.

Ultimately, the head of the Pulmonology Service at the University Hospital of Getafe highlights that people over 60 years of age should consult with a specialist in the event that your problem alters your quality of life, or has a negative impact on the control of your chronic diseases. “The presence, in addition to snoring and/or apnea, of pain, or a burning sensation in the extremities, and with the need to get up to reduce symptoms, involuntary or sudden movements during the night, or the need to get up constantly, are reasons that should prompt the patient to consult with a specialist and be referred to a sleep unit“remarks this expert.