Why Sleep Gets Harder With Age - Newsmax

If you've grown older and found that a good night's sleep seems increasingly elusive, you are not alone. It's a common phenomenon for people to experience changes in their sleep patterns as they age. Tossing and turning, waking up frequently during the night, or feeling less rested upon waking are all common complaints among the older population. In a bid to understand why, experts, including Dr. Shelby Harris, a sleep psychologist based in White Plains, NY, have been delving into the possible reasons behind this shift.

According to Dr. Harris, the culprits might be a combination of factors, including increased stress, changes in sleep structure, and hormonal fluctuations that occur naturally as we age. While these factors are part of the normal aging process, their impact on sleep quality can significantly affect one's health and daily life. This article aims to explore these factors in greater detail, shedding light on why sleep seems to get harder to achieve as we age.

Stress, an inevitable part of life, has significant effects on sleep quality and duration, especially as a person ages. According to the American Psychological Association, stress can lead to sleep disturbances and insomnia. As individuals age, they often face increased responsibilities, health issues, and other life changes that can cause stress and subsequently disrupt sleep. The 'fight or flight' response, activated by stress, can keep the body alert, making it difficult for a person to relax and fall asleep.

A study in the journal "Sleep" found a strong correlation between stress levels and sleep quality among older adults. The study noted that stressful events and the emotional response to such events can significantly impact sleep. The researchers found that on days when participants experienced higher stress levels, they had a harder time falling asleep and staying asleep. This research underlines the critical role stress plays in sleep as we age.

Dr. Shelby Harris explains that, "Stress management techniques like mindfulness, meditation, and cognitive-behavioral therapy can be beneficial in improving sleep quality." She adds that a relaxing bedtime routine, maintaining a consistent sleep schedule, and creating a sleep-friendly environment can also help mitigate the impact of stress on sleep. As the population ages, understanding and addressing the effect of stress on sleep becomes increasingly important.

Another significant factor that impacts the quality of sleep as we age is the modification in our sleep structure. The human sleep cycle consists of multiple stages, including both Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) sleep. Each of these stages plays a critical role in ensuring a restful night's sleep.

As we age, there is a noticeable shift in these stages. The time spent in the deep sleep phase, known as slow-wave sleep, gradually decreases. This phase of sleep is imperative for physical restoration and the strengthening of the immune system. A decrease in deep sleep can lead to more frequent awakenings during the night and a general feeling of unrefreshed sleep.

Additionally, older adults tend to experience an advanced sleep phase. This means that they tend to feel sleepy earlier in the evening and wake up earlier in the morning. Such shifts can lead to a mismatch between an individual's sleep schedule and their social or work commitments, further exacerbating sleep issues.

Understanding these changes in sleep structure can help in developing effective strategies to improve sleep quality. These may include maintaining a consistent sleep schedule and creating an environment conducive to sleep.

One of the significant factors that influences sleep with age is stress. "As we age, we are more likely to experience stress that can disrupt our sleep patterns," explains Dr. Shelby Harris, a sleep psychologist in White Plains, N.Y. "Stressors can range from work-related pressures, health concerns or even family issues. These can lead to a more disrupted sleep pattern."

Dr. Harris also elucidates that with stress, the body's response can also change as we age. "The body's reaction to stress, such as increased heart rate and blood pressure, can also interfere with sleep," she says. "In older individuals, these physiological responses can be more pronounced, leading to difficulty falling asleep or staying asleep."

Another factor that contributes to changes in sleep patterns as we age is hormonal fluctuations. "Hormonal changes, particularly in women going through menopause, can greatly impact sleep," says Dr. Harris. "Changes in levels of estrogen and progesterone can cause hot flashes and night sweats, which can disrupt sleep."

Adding to this, Dr. Harris emphasizes the significance of maintaining a regular sleep schedule despite these changes. "It's important to try and keep a regular sleep schedule, even if you're experiencing hormonal changes," she advises. "This can help your body adjust and may improve your overall sleep quality."

In summary, difficulties with sleep as we age are not uncommon. Experts such as Dr. Shelby Harris have clarified that factors like stress, changes in sleep structure and hormonal shifts can significantly affect the quality of sleep in older adults. It is important to note that these changes are natural and a part of the aging process.

Understanding the reasons behind these sleep changes can help individuals manage their sleep better and seek appropriate solutions. Whether it's finding ways to reduce stress, adjusting to new sleep patterns, or addressing hormonal imbalances, there are numerous strategies for dealing with these sleep-related challenges. The key is to acknowledge these changes and adapt accordingly to maintain a healthy sleep routine and overall well-being.

With continued research and further advancements in sleep medicine, we can hope for more insightful strategies to cope with sleep problems associated with aging. After all, a good night's sleep is essential for everyone, regardless of age.

Source: https://www.newsmax.com/health/health-news/sleep-insomnia-problems/2025/03/04/id/1201353/