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The information in this publication was independently developed by the National Sleep Foundation. © 2003 National Sleep Foundation

Sleep andAging Well


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Sleep and Aging

How does sleep change as we age?

Do we need less sleep as we get older?

Can a person expect to experience more sleep problems or havea sleep disorder as they advance in age?

As we age, how does sleep affect our overall health, medical

conditions and general well being?

What can we do to get good sleep?


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Sleep is Essential to Our Overall Healthand Well-Being

Key to our health, performance, safetyand uality of life

As essential a component as good

nutrition and exercise tooptimal health

!ssential to our ability to perform both

cognitive and physical tas"s, engage

fully in life and function in an effective,safe and productive way


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Normal Sleep and Normal Aging:Our Internal Clock

#he biological cloc" resides in the brain

$t helps regulate when we feel sleepy and when we are alert

$t wor"s in tandem with light and dar", and our body temperature

and hormones


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Aake

S t a g e s

!he Sleep C"cle in Adults

# E $

# E $

# E $

# E $

# E $

%

&

'

(

) % & ' ( * + -

Hours in Sleep


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Normal Sleep and Normal Aging:%ess &eep Sleep


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Health and Environment A''ect Our Sleep

With age, we become more sensitive to.

Hormonal Changes

/hysiological Conditions

!nvironmental Conditions

0ight

1oise

#emperature


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Normal Sleep and Normal Aging:Sleep E''icienc"

$en

Women Age

S l e e p E ' ' i c i e n c "

( ) !

i m e i n B e d S l e e

p i n g *

Changes ith age


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!he a+ilit" to get

continuous andconsolidated sleep ma"+ecome moredi''icult as e age


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Sleep ,ro+lems&isorders,revalent Among Older ,ersons

S.$,!O$S O/ S%EE, ,#OB%E$S B. A0E

S"mptoms: a 'e nightsa eek or more 11-23 21-43 41-53

Insomnia (23 (+3 *)3

Snoring (%3 &-3 &&3

Sleep Apnea 23 +3 3

#estless %egs S"ndrome 45067 %*3 %3 &%3


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Insomnia

A perception or complaint of inadeuate orpoor sleep Difficulty falling asleep

8reuent awa"enings Wa"ing too early and having difficultyfalling bac" to sleep

Wa"ing unrefreshed

A highly prevalent condition affecting

as many as (-3 of older persons 1ext day conseuences


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Insomnia (continued*

!ffective #reatment

Healthy sleep habits 9ehavioral therapy

/rescription hypnotic medications

:ther therapies


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Snoring

/artial bloc"age of airway causing abnormal

breathing and sleep disruptions

2) million; ' million experience on a

regular basis


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Sleep Apnea

$ncreases as we age. affecting (3 and &3 of middle>aged men

and women and close to &3 and %23 of older men and women

Characteri=ed by pauses or gaps in breathing due to an

obstruction of the airway


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Sleep Apnea (continued*

6igns and 6ymptoms

0oud, regular snoring

0arge nec" si=e

:besity

Associated with maor medical

conditions


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#estless %egs S"ndrome,eriodic %im+ $ovement &isorder

1eurological movement disorders

$nvoluntary urge to move due to unpleasant feelings in the legs

during sleep or rest

@er"ing of legs and arms during sleep $ncreases with age

#reatment


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$edical Conditions Increase ith Age


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$edical Conditions Increase ith Age(continued*


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$edications

Can AlsoCause Sleep

,ro+lems


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!he 6se o' Alcohol7 Ca''eine and NicotineImpacts on Sleep


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Ho !o Enhance .our Sleep:,ractical !ips 'or 0ood Sleep

!stablish a regular schedule with

consistent bed and wa"e times

promoting

environment that is

comfortable, uiet, dar"

and preferably cool


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Sleep !ips (continued*

0imit fluids and donBt eat too much

close to bedtime

Avoid caffeine, nicotine and alcohol

too close to bedtime and

even after lunch

!xercise, but not within ' hours

before bedtime


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I' .ou Have &i''icult" Sleeping

0imit time in bed

se your bed only for sleep andsatisfying sex

Avoid watching the cloc"

0imit naps


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8eep a Sleep &iar" to Identi'" .our SleepHa+its and ,atterns


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Seek Help /rom a Sleep Specialist anda Sleep Stud"


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Summar":Sleep Changes

6leep during the night changes with increasing age.

0ess deep sleep and more lighter sleep


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Summar":Conse9uences o' Sleep Changes

#endency to stay in bed longer to get a sufficient

amount of sleep results in worse sleep


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Summar":What "ou can do

0earn about sleep

nderstand how your sleep changes and observe your habits and

experiences

Apply healthy sleep practices to your sleepstyle so that you get sufficient uality sleep

#al" to your doctor about your sleep and

see a sleep specialist if you experience chronic difficulty

sleeping andor have symptomsof sleep disorders


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!he National Sleep /oundation is anindependent nonpro'it organiationdedicated to improving pu+lic health

and sa'et" +" achieving pu+lic understandingo' sleep and sleep disorders7 and +"

supporting pu+lic education7

sleep-related research and advocac";

%*&& K 6treet, 1W 6uite *))


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#e'erence $aterial

Articles.

Ancoli>$srael, 6F 6leep problems in older adults. /utting myths to bedF Geriatrics, %22,

*&.&)>')

8loyd @A, analysisF Research in Nursing and Health 4&)))7;

&'4&7. %)+>%%

entili A and !dinger @DF 6leep disorders in older peopleF Aging 4%(%

Hays @C, 9la=er D, and 8oley D@F 5is" of 1apping. !xcessive Daytime 6leepiness and


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#e'erence $aterial (continued*

Articles. 1ewman A9, 6pie"erman C8, !nright /, 0ef"owit= D, '+

itiello, related sleep disturbancesF Geriatrics 4%2227; *(41ov7. (>*&F

itiello, & Ioungstedt 6D, Krip"e D8, !lliott @A, and Klauber &


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#e'erence $aterial (continued*

9oo"s. Ancoli>$srael, 6oniaF All I want is a Good Night’s SleepF 6tF 0ouis. Iear 9oo", $nc, %22+

9liwise, Donald 0F 1ormal Aging 4Chapter '7F Kryger

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