When we don’t get enough sleep, it affects our mind and body, but how much sleep do you need and does that change as you age?
How Much Sleep Do Seniors Need?
Dana Blalock, DDS, founder and owner of Sleep Better South Carolina, said most people need between six and eight hours of sleep a day, though some can function on four to five hours.
We’ve all heard the adage “get your eight hours,” but sleep needs vary by the individual, said Eric Lentsch, MD, a head and neck cancer specialist with the Trident Health System who has performed numerous surgeries to treat obstructive sleep apnea. “There are many people who can function on less sleep and many people who need more sleep. So when we say, ‘how much do we need?’ it’s really more of an average, when we’re talking the eight hours. … It’s definitely a range.”
According to Dr. Blalock, growing teenagers may need nine to 10 hours of sleep, while young adults might need six to eight. However, college-age students might stay up later studying or partying and sleep only five to six hours. “They’re going to be tired all the time because their body still is craving sleep,” she explained.
Seniors generally require closer to six to seven hours. “I normally say shoot for eight,” stated Dr. Blalock of her advice to patients.
Sleep Quality Challenges in Seniors
However, seniors tend to have more problems with sleep as they age, Dr. Lentsch explained. Their sleep is not as restful as when they were younger. He cited the example of a 65-year-old man with prostate issues waking up four times a night to use the bathroom. They may be getting the same amount of sleep as a 25-year-old, but it’s not the same sleep quality. “A simple way to think about it is you’re definitely not getting into and staying into a deep, restful state as long as someone who’s younger and isn’t getting up three or four times is.”
Some signs of sleep deprivation in seniors include excessive daytime sleepiness, brain fog, job-related accidents and motor vehicle accidents, said Dr. Blalock.
There also are the possible unseen effects of sleep deprivation, noted Dr. Lentsch, including high blood pressure, cardiovascular disease, diabetes, renal dysfunction, lung disorders and other health issues.
The Cumulative Impact of Sleep Deprivation
Sleep deprivation’s impact on overall health is cumulative. “Over time, the effects of lack of sleep build up on the heart, for example, or on the lungs, and can cause chronic disease in those organs,” commented Dr. Lentsch. “And just from an overall debilitating standpoint can cause that person to become much less healthy than someone who has restful sleep.”
If you are having sleep troubles, he recommended discussing it with your primary care doctor to see if you have a medical sleep disorder. Obstructive sleep apnea and insomnia are two common sleep issues in seniors, and a primary care doctor or sleep specialist can help with various treatments.
Health Risks of Untreated Sleep Apnea
For individuals with sleep apnea, it’s hard to maintain a healthy blood pressure or maintain or manage your blood sugar, explained Dr. Blalock. It can also trigger mental health issues. “If you’re not sleeping well, then there can be more signs of depression,” she said. “You don’t feel good because you don’t have the energy. What I find when patients start sleeping better – they have more energy during the day. They may feel like going for a walk. So your mental health can improve when you’re not just dragging tired.”
Sleep apnea must be treated, or these problems will persist. “Sleep is such a huge piece of the puzzle,” said Dr. Blalock.
Tips for Maximizing Sleep Quality
We know that insufficient restful sleep impairs our physical and mental well-being, so what steps can we take to maximize sleep quality? Both Dr. Blalock and Dr. Lentsch emphasized the importance of setting a regular sleep schedule and sticking to it. “Just give yourself the opportunity to get seven to eight hours of sleep,” said Dr. Blalock.
Work on your sleep hygiene as well, which means sleeping in a dark, cool room. Any sort of light can signal to your brain that it may daylight, she elaborated. They also stressed shutting off the TV and your phone as well when you go to bed, so it doesn’t light up during the night.
“Get away from screens and other things that are highly stimulatory,” asserted Dr. Lentsch. “I tell my patients, ‘Set your bedroom up like a spa. Have background noise or music if you like it, but it has to be soothing.’”
Additionally, don’t drink alcohol or eat late at night. For evening meals, allow yourself three to four hours before bedtime to digest food and prevent stomach or reflux issues that may fragment sleep. And avoid caffeine and chocolate.
While people enjoy cuddling with their fur babies, pets in the bed at night can keep you awake and disrupt sleep patterns, said Dr. Blalock. Pet pollen allergies may also disturb breathing, which can exacerbate problems such as snoring and sleep apnea.
Staying active and implementing an exercise regimen helps people sleep better as well, said Dr. Lentsch, “because you’re adding physical exhaustion to the mental exhaustion that you feel at the end of the day.”
“People should understand that there are lots of simple things they can do at home that they’re probably not doing to help with your sleep,” he added.
By Colin McCandless
