Keeping Sleep Quality As You Age

Every year, millions of older adults ask themselves the same question: "What happened to my sleep?" We all know what it means to "sleep like a baby," but many adults toss and turn all night and wake up in the morning feeling exhausted.

That's because sleep architecture can change as we age. Sleep architecture is how the brain's sleep cycle is structured, and it includes both rapid eye movement (REM) sleep and non-REM (NREM) sleep. The deepest levels or "stages" of NREM sleep are considered the most restful and restorative type of sleep. The more time your brain spends in these deep stages, the more refreshed and alert you tend to feel throughout the day.

The adult brain spends less time in deep-stage NREM sleep as it ages. At the same time, aging makes it more challenging to stay in REM sleep. We might even fight brief periods of wakefulness in the middle of the night. The good news is restorative sleep isn't lost to youth. Optimize your sleep with the following sleep tips:

• Avoid caffeine after lunch and alcohol after dinner.
• Exercise at least 30 minutes every morning or early afternoon.
• Keep your bedroom cool, dark and quiet.
• Avoid electronics with a screen for an hour before bedtime.
• Consider adjusting your sleep schedule. Your body's circadian rhythm can also change with age, making you feel sleepy earlier or later than it used to.

Some sleep changes come with age, but others may signal an underlying disorder. For example:

• If you snore and don't notice any sleep disturbances but still feel sleepy during the day, you may have obstructive sleep apnea.
• If you keep your partner awake with jerking movements in your legs, then you may have restless legs syndrome.
• If you sleepwalk, you may have REM behavior disorder.

Sleep disorders can increase your risk of more severe conditions, including heart disease and stroke. If your doctor suspects you have a sleep disorder, they will likely recommend you undergo a sleep study to determine how your body functions as you sleep.

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