This has to be one of the oldest myths in the sleep bible, that you don’t need as much sleep as you grow old. It has been lamented and glorified in art, observed in family discussions and accepted as a fact by the younger lot. It’s time we stop any further perpetration of this myth - all adults need seven-eight hours to sleep per night on an average. Period.
The National Sleep Foundation, USA, recommends seven to nine hours sleep every night till the age of 64 and seven to eight hours for anyone over 65.
Dr Ms Kanwar, somnologist at Delhi’s Apollo Hospital, agrees and says this is a well-known fact since the study of sleep ever started.
So, why do people beyond a certain age bracket are sleeping less? Well, there are several reasons for it, and none of them are natural. If you’re above the age of 18 and you’re sleeping less than the amount specified above, you are creating a sleep deficit, as pointed out by this article.
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Why Are Older People Sleeping Less?
One of the primary reasons that hinder sleep in the advanced age group include health problems like insomnia, sleep apnea, arthritis, disruption in the circadian rhythms of the body that regulate sleep and frequent urination (often due to medication or other health conditions).
All of these problems also progress with age. Not only do they reduce the quality of sleep, but also the quantity.
As a result of all of these problems the sleep might also become fractured. So, it’s not the quantity, but the quality that gets affected. People might sleep for about five hours at night and then try to catch up during the day. But everyone needs 7-8 hours of sleep every night.Dr MS Kanwar
Soon enough the body too gets accustomed to functioning on less sleep, which may have no immediate effects, but is debilitating in the long term.
Pulmonologist Dr Vikas Maurya concurs and adds:
The range of sleep for all adults is 6-8 hours. This also means that for someone above the age of 80, six hours of sleep is adequate for smooth functioning of the body.
He also says that some problems which might be keeping people awake include breathing and and respiratory problems, cardiac disorders, obstructive sleep apnea (OSA) and stress related disorders, among others.
Here’s a look at some health conditions, according to the National Sleep Foundation, that may disrupt sleep:
1. Insomnia: It may be chronic and last over one month, or acute and last for a few days or weeks. It can be due to a physiological or mental condition.
2. Sleep Apnea: It is often manifested in the form of loud snoring, as is in the case of OSA. Medical conditions like high blood pressure lead to it.
3. Restless Leg Syndrome (RLS): A neurological disorder, this is marked by what is defined as an “unpleasant, tingling, creeping or pulling” sensation in the legs that leads to a need to move them. The appearance of this problem increases with age.
4. Gastroesophageal Reflux Disease (GERD): This is a disorder related to the digestive system which further disrupts sleep. The condition is marked by the flow of the stomach acid or bile (which usually helps digest the food) towards the food pipe or esophagus, leading to discomfort.
While all of these health conditions require medical assistance by a doctor, here are a few lifestyle changes you can incorporate to sleep better irrespective of age according to sleep experts.
How to Sleep Better
- Exercise: Not only does it keep the stress in check and the overall functioning of the body smooth which only improves the quality of sleep, it also tires the body to fall asleep the moment you hit the bed. Try exercising in the first half of the day to target sleep.
- Say No to Caffeine, Alcohol: Avoid both of these substances in the second half of the day, roughly about five hours before bedtime.
- Sleep Alarm: Remind yourself to go to bed at the same time every night. Set an alarm, like a morning alarm, if you find it hard to stick to a fixed bed time. Once the body clock gets accustomed to a sleep routine, the quality of sleep is likely to improve.
- Avoid Naps: Avoid naps closer to bed time. Ideally, don’t let them exceed 30-40 minutes if you’re taking one during the day.
- Don’t Be Restless: Calm your mind, avoid screens as much as possible close to bedtime and if you can’t fall asleep, instead of tossing and turning around in bed, engage in a calming activity. Read a book, listen to relaxing music or have a cup of green tea.
Do see a doctor if you can’t get enough sleep or taking any medication.
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