Although we believe that the need for sleep decreases with age, experts believe that the matter is not that simple, and here a question arises regarding the relationship between lack of sleep, insomnia, and aging, and a person’s sleep needs according to his age?
How many hours do you need daily depending on your age?
This table presents a person’s daily sleep needs according to his age.
Why does sleep quality decline with age?
In a report published by the Turkish newspaper “Hurriyet”, writer Sadaf Batti quoted neurologist Dilek Nacioglu Orkin that the circadian rhythm (an internal mechanism that includes an average time period of 24 hours and provides a sleep-wake cycle) has an important role in the human body.
She continued, “The biological clock located in the hypothalamus in the brain consists of about 20,000 cells that form the supraoptic nucleus. This nucleus adapts to external signals of time, including the light/dark cycle, and controls the daily rhythm by turning the “gears/wheels.” These circadian rhythms affect when people are hungry, when the body secretes certain hormones, and when a person feels sleepy or awake.
Dilek confirmed that melatonin – which is commonly known as the sleep hormone – is produced by the pineal gland in the brain, and is an important part of the body’s sleep-wake cycle, as its production increases with the onset of darkness, while light causes its production to stop.
As a result, melatonin helps regulate the circadian rhythm and adjust the sleep-wake cycle with day and night. In doing so, it eases the transition to sleep and encourages restful, good-quality sleep.
Dilek showed that changes in sleep quality and duration are common among the elderly, and the main reason for this is changes in the body’s biological clock. Which leads to a disruption of the circadian rhythm, which directly affects the time of feeling tired and alert.
In addition, changes in the production of hormones such as melatonin and cortisol can play a role in sleep disorders in older adults, and mental and physical health conditions can also affect sleep.
Dilek confirmed that changes in the body’s biological clock become more apparent with age, especially in cases of Alzheimer’s disease, diabetes, migraines, chronic pain, and some types of cancer, and that sleep disorders are also common due to depression, anxiety, and heart disease.
Does sleep routine and quality deteriorate with age?
Delek noted that there is a common misconception that older adults need less sleep than younger individuals. Sure, many older adults find it difficult to get enough sleep, but that doesn’t mean they need less sleep. In general, adults should aim to sleep for at least 7 hours each night.
Dilek added that the sleep cycle also tends to change with age, as most people find that aging makes it difficult for them to sleep, and older people tend to wake up frequently during the night and wake up early in the morning.
What conditions cause sleep problems in elderly people?
According to Delek, common sleep problems that occur particularly in older adults are: pain, frequent nocturia, sleep apnea, insomnia, daytime sleepiness, restless legs syndrome, and REM sleep disorder.
She added, “In some older adults, pain can lead to insufficient rest, so it is important to consult a doctor if pain prevents sleep. On the other hand, frequent night-time urination increases with age due to physical changes in the urinary system and the use of medications. This can affect “It affects 80% of older adults and contributes to increased sleep disruption.”
What should seniors with sleep problems do?
Dilek emphasized that maintaining a regular sleep cycle, avoiding sleeping during the day, avoiding caffeine, following a healthy diet and exercising regularly; Helps regulate sleep in the elderly.
She explained that television, smartphones, and bright lights can make sleeping difficult, so it is preferable not to have a television in the bedroom or to watch television before going to sleep.
Delek recommended quitting smoking and reducing caffeine consumption, the necessity of having a period of no less than 4 hours between eating dinner and sleeping, and the importance of going to sleep and waking up at the same times every day and doing activities that help relaxation before bed.
Sleep and Alzheimer’s
According to Dr. Jessica Caldwell, a neuropsychologist and neuroscience trainee at the Cleveland Clinic, Lack of sleep may have an immediate and cumulative negative impact on brain performance. Conversely, sound sleep improves mood, sharpens intelligence, and enhances the retention of new memories in the long term.
Caldwell added – in statements to the German News Agency – that sleep “also gives our brains the opportunity to remove deposits, such as the beta-amyloid protein, which can accumulate to form deposits that lead to Alzheimer’s disease.” The neurologist recommends that adults sleep 7 or 8 hours straight.
Foods that should not be eaten before bed
German nutrition expert Milan Hollingshaus says that what a person eats in the evening greatly affects the quality of sleep, and may even cause stomach problems and a feeling of turmoil and discomfort during sleep.
The German expert advised that you should avoid drinking drinks containing caffeine and sugar, such as coffee, black tea, and energy drinks, before going to bed.
Hollingshaus added that there are some foods that are difficult for the stomach to digest, such as meals that contain a high percentage of fat or difficult to digest ingredients such as meat.
The German expert recommended eating small meals, and filling a quarter of the plate with protein foods such as turkey breast or tofu, and a quarter with foods that contain carbohydrates such as potatoes. So one gets all the nutrients throughout the night.
Breathing and sleep exercise
The German Society for Sleep Medicine and Research said that you can enjoy a good night’s sleep by taking some important measures, such as practicing the following breathing exercise: Inhale slowly 7 times in a row, then exhale audibly; This makes you feel relaxed.
The association added that it is also possible to listen to music and audio books; It helps you relax.
It is also important that the bed is intended for sleeping only, and not for eating, watching TV, or using mobile devices. Since the blue light emitted by these devices robs sleep from the eyes.
You should also not exercise or eat fatty meals immediately before going to bed. It should also be noted that the last cup of coffee should be approximately 6 hours before bedtime.
In case of intense noise, windows and doors should be closed and earplugs should be used. Because noise causes an acceleration of the heartbeat and brain waves, causing you to wake up during sleep.
Source: German + Al Jazeera + agencies + Turkish newspaper Hurriyet + websites
2023-09-23 10:41:56
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