Highlights
- Sleep duration or the amount of time spend sleeping is significantly reduced in older adults.
- As people get older, their ability to generate sleep is impaired due to the degeneration of brain neurons and circuits involved in sleep regulation.
- This greatly affects the non-REM sleep which is important for maintaining memory and cognition. Older people lose the ability for deep, restorative sleep as they sleep less and wake up frequently. This is because of their impaired ability to generate sleep. This lack of sleep is likely to affect them both physically and mentally. "Sleep changes with aging, but it doesn't just change with aging; it can also start to explain aging itself," says review co-author Matthew Walker, who leads the Sleep and Neuroimaging Laboratory at the University of California, Berkeley.
- not drinking coffee in the late afternoon
- avoiding sleep-disrupting drugs like alcohol
- maintaining a regular sleep schedule
- Matthew Walker et al. Sleep and Human Aging. Neuron; (2017) DOI: http://doi.org/10.1016/j.neuron.2017.02.004
Why Do Older Adults Sleep Less?
In older adults, sleep loss is not due to a busy schedule. It is because of the degrading neurons and circuits in the sleep-regulating areas of the brain, as it ages. This reduces the non-REM sleep which is important for maintaining memory and cognition.
"There is a debate in the literature as to whether older adults need less sleep, or rather, older adults cannot generate the sleep that they nevertheless need. We discuss this debate at length in the review," says Walker. "The evidence seems to favor one side--older adults do not have a reduced sleep need, but instead, an impaired ability to generate sleep. The elderly therefore suffer from an unmet sleep need."
Aging leads to decline in almost every measure of sleep.
When older people are surveyed regarding their sleep patterns, they rarely report feeling sleepy or sleep-deprived. This may be because their brains are accustomed to being sleep-deprived every day.
Sleep patterns begin to change by mid-thirties.
"It's particularly dramatic in early middle age when it starts to begin," says Mander. "The difference between young adults and middle aged adults is bigger than the difference between middle aged adults and older adults. So there seems to be a pretty big change in middle age, which then continues as we get older."
The sleep loss pattern varies between individuals. Women experience far less deterioration in non-REM deep sleep than men, though the changes to REM sleep are about the same in both genders.
This sleep deterioration may also be a key risk factor for neurodegenerative diseases like Alzheimer's and dementia.
Conclusion
Currently standard "sleep hygiene" advice include:
"Sleep decline is one of the most dramatic physiological changes that occurs as we age, yet that demonstrable change is not part of the health conversation today," says Walker. "We need to recognize the causal contribution of sleep disruption in the physical and mental deterioration that underlies aging and dementia. More attention needs to be paid to the diagnosis and treatment of sleep disturbance if we are going to extend healthspan, and not just lifespan."
The review of scientific literature is published in Neuron.
Reference
Source-Medindia