Sleep Changes with Aging

Aging is associated with well described changing in sleep patterns.

• Total sleep time decreases, elderly sleep less
• It takes longer before falling a sleep
• Elderly go to bed earlier and they awake earlier
• There sleep architecture has changed, the slow wave sleep on EEG is reduced, REM sleep is reduced
• They’re easier aroused from sleep
• They sleep fragmented with many arousals
• Daytime napping

In case of primary insomnia, that is sleeplessness that is not attributable to a medical, psychiatric or environmental cause. In that case the general principles of sleep hygiene are applicable.

Fundamentals of good sleep hygiene
What to do

• Use your bed only for sleep and sexual activities. If you cannot sleep, get out of bed and read or do other
  relaxation activities before attempting to sleep again
• Make the quality of your sleep a priority. Go to bed and get up at the same time every day. Ensure a restful environment:
  • A comfortable bed in a cool, well-ventilated room
  • Protection from light and noise
• Develop and maintain bedtime “rituals” that make going to sleep a familiar routine; for example, prepare for sleep with 20–30 minutes of relaxation (e.g., soft music, meditation, breathing exercises, yoga), take a warm bath, have a light snack, which could include:
• Warm milk
• Foods high in tryptophan, such as bananas
• Carbohydrates, which can help induce sleep

What to Avoid:

• In general, refrain from: Napping, especially after 3:00 pm, Going to sleep too early in the evening (this can lead to phase advance syndrome)
• Before bedtime (or late in the day), avoid: Heavy eating, Consumption of caffeine or alcohol, Smoking (nicotine interferes with sleep), Exercise, which is a stimulant (althoughdaytime activity will promote later sleep)
• While you try to fall asleep, avoid: Thinking about life issues, Problem-solving, Rehashing the events of the day

Wolkove, N., Elkholy, O., Baltzan, M., & Palayew, M. (2007). Sleep and aging: 1. Sleep disorders commonly found in older people Canadian Medical Association Journal, 176 (9), 1299-1304 DOI: 10.1503/cmaj.060792

Wolkove, N., Elkholy, O., Baltzan, M., & Palayew, M. (2007). Sleep and aging: 2. Management of sleep disorders in older people Canadian Medical Association Journal, 176 (10), 1449-1454 DOI: 10.1503/cmaj.070335

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