For women, hormonal changes can affect our sleep patterns. Our need for deep sleep does not change as we age. We still need between 7 to 9 hours of sleep. Our body continues to regenerate itself as we age and this is done in the sleep cycle. 

Often times we may find it harder to get to sleep or to stay asleep. There are many reasons that can contribute to this issue. Medications can cause interrupted sleep. Such as taking diuretics late in the day. Certain supplements should be taken in the morning such as the B vitamins. 

Depression can cause changes in sleep. Other causes are changes in lifestyle as in one retiring and not having a structured lifestyle anymore. 

I often hear people say, I can’t sleep at night. My first question to them is, “Do you take a nap durning the day?” Napping off and on during the day can disrupt sleep at night. Stay active and stay awake and you will sleep better at night.How Does Aging Affect Sleep?

Aging affects people differently.

While some older adults may have no significant disruptions in their sleep, others complain about getting less sleep and having worse sleep quality. Experts have found several common sleep disturbances in older adults.

• Shifting sleep schedule: Aging can cause the body’s circadian rhythms to shift forward in time. This shift is called a phase advance. Mature adults experience this as getting tired earlier in the afternoon and waking up earlier in the morning.
• Waking up at night: Research has also shown that as people get older, they often experience changes in their sleep patterns. Sleep patterns refers to how people cycle through the different stages of sleep. Elder adults spend more time in the early, lighter stages of sleep and less time in the later, deeper stages. These shifts can cause older people to wake up more often during the night and having more fragmented, less restful sleep.
• Longer recovery from changes in sleep schedule: Alterations in how the body regulates circadian rhythms make it more difficult for elder people to adjust to sudden changes in their sleep schedules, such as changes in daylight saving time or changing time zones.
• Daytime napping: Research estimates that about 25% of older adults take naps, compared with around 8% of younger adults.
  . While some experts suggest that a short daytime nap may be beneficial, many agree that extended napping and napping later in the day can make it harder to fall asleep at bedtime and create nighttime sleep disruptions.

Credit given to Rob Newsom and John DeBanto, MD

Sleep Tips

1. Make sure you have a good quality mattress.
2. Make sure that the room is cool enough for restful sleep.
3. The room should be dark. No electronics. No night lights. Don’t not be checking the cell phone while laying in bed. The blue light from electronics disturbs sleep.
4. Do not watch TV while laying in bed. Remember, the bedroom has only two uses: sex and sleep.
5. Don’t drink alcohol before bed. It can disrupt the sleep cycle.
6. Don’t watch the news before bedtime. Don’t read the news before sleeping.
7. Make sure you get enough exercise during the day.
8. Stay connected with friends and family. Don’t isolate yourself.
9. Listen to calming music or listen to “white noise” to help you relax.
10. Meditate before bed to calm the monkey chatter.
11. Make sure you don’t have sleep apnea.
12. Keep a consistent schedule on going to sleep and getting up in the mornings.

Next installment is on sex after 50.