Getting a full night of restful sleep is essential at any age. Sleep supports everything from mood and memory to immune health and heart function. But for many older adults, quality sleep becomes harder to come by. Tossing and turning, frequent wakeups, or waking too early are common struggles.
Why does sleep get more elusive with age? Let’s explore some of the most common reasons seniors may have trouble sleeping through the night.
1. Medications
More than half of adults over 65 years old take 4 or more prescription medications. These medications could be the reason a senior can’t sleep well at night. Here are a few common medications that can impact sleeping patterns:
- Diuretics (for high blood pressure or heart failure): Increase urination, often leading to nighttime bathroom trips.
- Anticholinergics (used for COPD and other conditions): May act as stimulants and interfere with sleep cycles.
- ACE inhibitors and ARBs (for blood pressure): Can raise potassium levels, leading to muscle cramps or aches that make it hard to rest.
- Prednisone (a steroid): May cause alertness and energy that make it difficult to fall asleep.
- Stimulants (including some antidepressants and anti-anxiety medications): Can make it harder for seniors to relax and wind down at bedtime.
There are many other medications with side effects that could impact sleep. Plus, each individual is different. So, if you or a loved one has trouble sleeping and you think it’s due to medications, talk with your doctor.
2. Lack of Physical Activity
Regular exercise can improve the quality of sleep that you get. However, as we get older, our bodies might not be able to exercise and move around like they once could. As seniors become more sedentary, they may find it harder to get quality sleep at night.
The time of day a senior exercises could also impact sleep. Some individuals report poor sleep when they exercise in the evening, while others report that it makes them more tired. So, pay attention to your body’s sleep signals in relation to your workout schedule.
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3. Sleep-Related Conditions
Several sleep disorders can interfere with restful sleep at any age — but they’re especially common among older adults. These conditions may make it difficult to fall asleep, stay asleep, or feel rested in the morning. Here are some of the most common sleep-related conditions in seniors:
- Obstructive sleep apnea (OSA): This condition occurs when the muscles in the back of the throat relax too much during sleep, blocking the airway and causing interrupted breathing. OSA can lead to frequent nighttime awakenings and excessive daytime sleepiness.
- Central sleep apnea: Unlike OSA, central sleep apnea occurs when the brain doesn’t send proper signals to the muscles that control breathing during sleep.
- Restless leg syndrome (RLS): RLS causes a strong, often uncontrollable urge to move the legs, usually while sitting or lying down. Sensations may range from tingling to sharp pain and often improve with movement, making it hard for seniors to stay still and fall asleep.
- REM sleep behavior disorder: This condition causes individuals to physically act out vivid dreams while in REM sleep — sometimes talking, kicking, or flailing. In severe cases, these movements can cause injury.
- Circadian rhythm disorders: The body’s internal clock may become disrupted with age, leading to difficulty falling asleep, staying asleep, or waking up too early. These disruptions can result in poor-quality or misaligned sleep.
- Snoring: While often considered harmless, loud or chronic snoring can affect sleep quality — both for the snorer and their partner. About 1 in 4 individuals snore regularly, and the older we get, the more likely we are to snore.
If you suspect a sleep disorder is affecting you or a loved one, talk with a healthcare provider. Many of these conditions are treatable.
4. Incontinence
Seniors with incontinence may also struggle with sleep. The urge to use the bathroom could keep them from falling asleep. It may also wake them up in the middle of the night, disrupting quality sleep time.
There could be several different reasons that a senior experiences incontinence, including medications, but the most common reason is simply age. As we get older, our muscles get weaker, making it harder to control the bladder and bowels. However, specific products can help manage incontinence in seniors, making it easier to get a good night’s sleep.
RELATED CONTENT: Strategies to Help Reduce Incontinence
5. Poor Sleeping Habits
A senior’s own routine could be causing them to have trouble sleeping. We mentioned that exercising near bedtime could impact sleep, but so could other habits, including the following:
- Taking lots of naps during the day
- Drinking alcohol before bed
- Drinking coffee or other caffeinated drinks before bed
- Eating a large meal before lying down
- Going to bed at different times each night
These activities could impact a senior’s sleep schedule. And getting a good night’s sleep could be just a matter of adjusting daily habits.
6. Chronic Health Conditions
Over 90% of seniors have at least one chronic health condition, and a majority actually have multiple chronic conditions! Some of these chronic health issues could be keeping them awake at night.
- Alzheimer’s disease & dementia: Changes in the brain because of Alzheimer’s disease and dementia could cause a senior to get drowsy during the day, making it hard to stay asleep at night.
- Cardiovascular disease: 39% of individuals with cardiovascular disease reportedly slept fewer than 6.5 hours or sleep each night.
- COPD & other lung issues: Lung problems, including asthma, can make it difficult to breathe and can lead to poor quality of sleep. It can also increase the risk of obstructive sleep apnea.
- Chronic pain: Chronic pain or arthritis can make it difficult or even impossible for a senior to get comfortable enough at night to fall asleep.
- Acid reflux or gastrointestinal conditions: Gastrointestinal conditions can make a senior uncomfortable when they are trying to fall asleep or even wake them up from sleep.
Final Thoughts
Quality sleep is essential for healthy aging. A lack of quality sleep increases risks of depression, falls, cognitive decline, and other serious health issues.
If your aging loved one is struggling to fall asleep, stay asleep, or feel rested during the day, don’t ignore it — especially if it’s affecting their quality of life. Encourage them to talk with a healthcare professional. From lifestyle changes and therapy to medical treatments and sleep aids, there are many options to help improve sleep and restore well-being.
