How to Sleep Well Over 50

Tips for Overcoming Insomnia and Sleeping Better as You Age

As we age we often experience normal changes in our sleeping patterns. We may become sleepy earlier, wake up earlier, or enjoy less deep sleep. Although these changes are a normal part of aging, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health over the age of 50 as it was when we were younger. 

The importance of sleep for older adults  

No matter what your age, sleeping well is essential to your physical health and emotional well-being. For older adults, a good night’s sleep is especially important because it helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. 

Many physicians consider sleep to be a barometer of a person’s health, like taking his or her temperature. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, and excessive daytime sleepiness. They are likely to suffer more nighttime falls, have increased sensitivity to pain, and use more prescription or over-the-counter sleep aids. Insufficient sleep can also lead to many serious health problems in older adults, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.

How many hours of sleep do older adults need?

While sleep requirements vary from person to person, most healthy adults tend to require between seven and a half to nine hours of sleep per night to function at his or her best. A recent study by the National Institutes of Health suggests that healthy older people may require about one and a half hours less sleep than younger adults, or an average of seven and a half hours per night. The study indicates that older adults sleep less even when given the opportunity for more sleep because of age-related changes in the ability to fall asleep or remain asleep.

While the results of the study may not be conclusive, it’s important to focus more on how you feel following a night’s sleep rather than the specific number of hours you spend asleep. Quality is as important as quantity. Some older adults mistakenly believe they have a sleeping problem because they go to bed expecting to be asleep for eight or nine hours of sleep a night, and may even needlessly start using medications to help them sleep more. Frequently waking up not feeling rested or feeling tired during the day are better indications that you’re not getting enough sleep at night and may have a sleep problem that needs to be addressed

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Source: http://www.helpguide.org