Why Do The Elderly Have Trouble Sleeping At Night, And What Strategies May Help?

Many older people have trouble sleeping at night. In fact, studies on insomnia suggest that between 30–48% of older adults experience trouble sleeping. One reason is that a person's body typically undergoes numerous changes with age, including changes to sleeping patterns. Some older people may also experience difficulty sleeping as a result of medical conditions, medications, sleep disorders, or stress. Regardless of the reason for trouble getting enough rest, there are treatments and strategies that may help a person sleep better. Keep reading to learn about common sleep problems in the older adult population and tips that may help improve both the quantity and quality of sleep.

Are you living with sleep problems?

A therapist may be able to help

Older adults and insomnia

One reason that some older adults may have difficulty with sleep is that age tends to cause changes to a person’s circadian rhythm, which controls the sleep-wake cycle. Some older people may go to sleep earlier in the evening than they used to, but they still might not get enough restful sleep. 

Also, older people tend to experience less non-rapid eye movement (NREM) sleep, also called slow-wave sleep. NREM is a deep state of sleep that helps a person feel rested the next day. When older adults don’t get enough deep sleep, they may feel tired the next day, which can lead them to nap in the afternoon. In turn, too much napping may contribute to difficulty sleeping at night, perpetuating the cycle of poor rest. 

Other sleep disorders that may affect older people

Some older adults may have difficulty sleeping as a result of another sleep disorder besides insomnia. For example, some people experience sleep apnea, which refers to difficulty breathing during sleep due to a collapsing of the muscles in the upper airway, which can lead people to wake up numerous types during the night. For those with sleep apnea, doctors may prescribe a continuous positive airflow machine (CPAP) to maintain the flow of air into a person’s airway while they sleep. 

Another common sleep disorder that can cause an older adult to experience difficulty sleeping is restless legs syndrome. This disorder makes it difficult to stop moving one’s legs when sitting or lying down. It often occurs at night, making it more difficult to fall asleep. A related condition, known as periodic limb movement disorder, often co-occurs with restless legs syndrome, which can exacerbate symptoms. 

Why do the elderly have trouble sleeping at night? Stress as a common cause

In some cases, difficulty sleeping may be the result of stress in one’s waking life. Older individuals may experience a variety of stressors, including economic difficulty, loneliness, and health problems. People in this age group may also experience stress related to losing friends, partners, and other loved ones, which could keep them up at night.

Strategies that may help older adults fall asleep more easily

Older individuals may benefit from implementing some strategies that could make it easier to fall asleep at night. First, they may find that it helps to keep a bedtime routine, which involves waking up and going to bed at the same times each day, sleeping in a cool, dark, quiet room, and creating a relaxing bedtime routine. It’s also generally recommended that a person avoid blue light from screens a few hours before bedtime. According to research from Harvard Medical School, blue light from screens may impact sleep by affecting a person’s circadian rhythm and melatonin levels. 

Another strategy that may help older adults fall asleep is to limit caffeine and limit alcohol consumption. While alcohol may make people feel sleepy, it can negatively affect sleep quality, making a person feel tired the next day. Adults may also find that they sleep better if they avoid a heavy or spicy meal before bed. 

Getting mental health support for sleep challenges

If you're having trouble sleeping, it may be advisable to consult with your doctor. They can perform an evaluation and decide whether a diagnosis of a sleep disorder might be necessary.

In addition, regardless of the reason that you may be having trouble sleeping, you may benefit from speaking with a licensed mental health professional. A therapist can often help with any mental health conditions that could be affecting sleep, like depression or anxiety. A therapist can also help address specific stressors that could be impacting an older adult’s quality of rest, such as loneliness, grief, or life transitions. 

Online support for older adults

Some older adults may not have transportation to commute to a therapist’s office. Others might live in an area with few therapists. Even in such situations, there is still help available through online therapy platforms. Online therapy allows older adults to speak with a therapist via audio, video, or live chat from the comfort of their own home. This type of therapy also can be more affordable than in-person therapy without insurance.

Over the last few years, numerous peer-reviewed studies have suggested the effectiveness of online therapy. For example, one study published in 2020 indicates that cognitive behavioral therapy (CBT) for insomnia may be just as effective when delivered via telehealth as when delivered in person. 

Are you living with sleep problems?

A therapist may be able to help