We’ve all heard the phrase ‘sleeping like a baby’. Children and students seem to be able to fall asleep at the drop of a hat but despite our workload, social life and family demands increasing, we adults seem to lose the ability to slip blissfully into a long and restorative slumber. We spend a lot of our lives thinking about sleep – how little we’ve had, whether a nap’s a good idea and the impact that waking up at 3am might have on the day’s activities. So why is it that, as we age, a healthy and consistent sleep pattern seems so hard to achieve? 

“There’s a myth that we need less sleep as we age – in fact our need for sleep remains fixed throughout our adulthood,” explains clinical hypnotherapist and sleep expert Geraldine Joaquim. “However, as we get older we progressively lose the amount of deep sleep we get, which impacts on our quality of sleep.”

While we still need the same amount of sleep as we did as younger adults, one thing is for sure: not many of us are getting it. But why?

We lose the ability to sleep deeply as we age

You’re not just imagining it – you really aren’t sleeping as deeply as you did when you were a teenager. “Physiologically, our sleep architecture – the different stages of sleep – changes as we age,” explains clinical psychologist Dr Patapia Tzotzoli. “We spend less time in deep sleep and more time sleeping lightly, which means we’re more likely to wake up in the middle of the night.”

Crucially, it’s this deep sleep phase that is the most restorative, so getting less of it inevitably leads to feeling fatigued.

Our physical needs can hinder sleep

In addition to being less prone to sleeping deeply, our physical needs can get in the way of a decent kip as we age. We’re not just talking about needing to wee more frequently (there are few things in life quite as pointless as trying to sleep with a full bladder), but issues such as sleep apnoea, restless leg syndrome and other aches and pains can start to impact our sleep. 

Mental health has an impact on sleep quality

We’ve all had nights where it feels like we’ve barely slept. Usually, this is more to do with mental turmoil than anything physical. Work stress, family obligations, financial responsibilities and more all increase as we age – and with them, our ability to drift off seems to drift away.

“From a psychological perspective, as we grow older our level of stress due to life changes (eg retirement, financial concerns, and health issues) increases,” says Dr Tzotzoli. “These stressors can interfere with our ability to fall and stay asleep, leading to daytime sleepiness and fatigue.”

Our circadian rhythm changes as we age

In a cruel twist of timing, our circadian rhythm starts messing with the status quo as well. “Several psychological and physiological changes occur that can affect our sleep as we age,” explains Dr Tzotzoli. “One of these is that our circadian rhythms change as we grow older. This is our body’s internal clock that regulates sleep and wake cycles. They become less synchronized with the 24-hour day, making it more difficult to fall asleep at night and stay alert during the day.”

Perceived sleep need declines as we age

Ironically, the less sleep we get, the less sleep we think we need, leading to a long-term sleep deficit that can be difficult to manage. Just as our bodies can adapt to different climates, so too can they adapt and cope pretty efficiently on insufficient sleep. In the short term, this skill can be pretty useful – when you’ve got a new baby, for example. But longer term, a lack of sleep can have serious health implications.

“Chronic sleep deprivation has an impact on mechanisms such as memory retention and cognitive function, and also how your bodily systems function,” says Joaquim. “Not getting enough sleep can increase the risk of developing type 2 diabetes, high blood pressure, heart disease and some cancers, while it can also be instrumental in the development of degenerative brain disorders such as Alzheimer’s disease.” The causes and effects of poor sleep also have a bidirectional relationship, making them complicated to resolve. 

It’s important to note that the amount of sleep we each need to wake up refreshed and able to function well will vary from person to person. But experts agree that, on average, we should be aiming for between seven and nine hours’ sleep per night. Improving our sleep hygiene is crucial in supporting better sleep outcomes. Joaquim advises taking the following steps to optimise your bedtime routine:

• Stop drinking and eating 90 minutes or so before going to bed to allow your digestive system to switch off, and keep your bladder relatively empty.
• Get outside in early morning daylight if you can. The higher blue light levels sets your circadian rhythm and also starts the process of producing melatonin (our sleep regulator hormone), which is stored ready to be released later in the evening in response to lower light levels.
• Manage stress levels as best you can in the day.
• Have a relaxing, consistent bedtime routine to prepare your brain and body for sleep.
• Be active in the day so you’re physically tired at the end of the day.
• Make sure your bedroom is dark, cool and quiet – make it a haven for sleep.

According to research, one thing older adults are better at is napping. And while a mid-afternoon slump in energy levels is totally normal, if you find yourself struggling to keep your eyes open, it’s totally fine to take a nap. Just make sure you set an alarm to prevent you sleeping into the evening.

“Depending on how disturbed your sleep was, a nap can be up to two hours in length,” advises Joaquim. “This will allow your brain to go through a full sleep cycle, including a deep, restorative sleep phase. But try to keep it before 2pm so you don’t interfere with your nighttime sleep.”

Finally, while getting a good night’s sleep on the regular is important, try not to stress out if you’re not achieving it every night. That’s not going to help you drop off. 

Images: Getty