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Eldercare Review | Monday, October 31, 2022
Circadian rhythms move throughout our lifespan, peaking in lateness during adolescence and then gradually shifting back as we age.
FREMONT, CA: The daily pattern of sleep-wake cycles is known as the circadian rhythm, and a master clock controls it in the brain termed the suprachiasmatic nucleus (SCN). Situated in the hypothalamus, the SCN informs our body when to sleep, when to have a meal, and when to be the most active, according to cues like light and temperature.
Circadian rhythms move throughout our lifespan, peaking in lateness during adolescence and then gradually shifting back as we age. Variations in the circadian rhythm commonly cause sleep problems in older adults.
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Sleep Routine Older Adults
As per their internal body clock, most older adults are required to sleep at about 7 p.m. or 8 p.m. and awake at 3 a.m. or 4 a.m. Several people fight their natural inclination to sleep and pick to go to bed several hours later instead. Regrettably, the body clock still kicks in and transmits a wake-up call around 3 a.m., causing disturbed sleep from that point ahead.
Regarding sleep quality, older adults spend more time in light sleep and less time in deep sleep and rapid eye movement (REM) sleep. Light sleep is less peaceful, so the average older adult will wake up thrice a night. It's normal for older adults to wake up and fall asleep more suddenly compared to younger adults, leading to the feeling that you spend most of the night awake.
Daytime naps are a general coping mechanism for insufficient sleep. Still, daytime napping might make it even more difficult to fall asleep at night. They move bedtime back and set the stage for another sleepless night, so the cycle continues.
Overall, older adults get much less sleep on average than younger adults, although their sleep requirements are the same. Most older adults sleep just six-and-a-half to seven hours a night, falling minus the advised seven to eight hours.
Older adults also look to have more problems accommodating to new sleep rhythms, so modifications to their schedule might be harder to manage.
Denied Sleep can make you tired, perplexed, and even depressed, signs which may be misguided for dementia or other disturbances. While it's normal to encounter sleep issues as you age, heavy changes to your circadian rhythm may be an initial sign of Alzheimer's disease.
The Science Behind Aging and Circadian Rhythms
Researchers still don't know why the circadian rhythm shifts as we age, but it may be a combination of biological and environmental factors.
Outside cues for the circadian rhythm seem less effective in later adulthood. Researchers think that specific clock genes may lose their rhythm and be replaced with other genes that act diversely.
As per studies in mice, researchers also doubt the SCN in humans may become weaker, causing less pronounced fluctuations in the circadian rhythm. Consecutively, less melatonin is produced at night, so older adults may undergo less of a difference between sleep and wake. This follows in sleeping less durably at night and feeling sleepier throughout the day.
Since light plays a critical role in controlling the circadian rhythm, numerous studies have focused on how light exposure modifies as we age. It may be that aging eyes don't allow as much light in, particularly the short-wave light that is important for controlling the circadian rhythm. We might also spend shorter time outdoors and more time in frail artificial light, which is not as powerful at controlling our sleep-wake cycle. Cataract surgery lets more light into the eyes and improves sleep quality.
Extra considerations employ for residents of care homes, as they may spend less time outside in the sunlight and are inclined to be less active. Adults staying in long-term institutions may be disturbed by noise and light during the night, particularly if they share a room with somebody else. Compared with more autonomous adults, care home residents are likelier to bear poor sleep and may use most of the day drifting in and out of sleep.
How To Manage With Changing Circadian Rhythms with Age
It is very hard to fight your body's natural inclination to sleep at specific times, so the simplest way to get better sleep as you age may be to move your sleeping pattern earlier. You may perform sounder sleep by going to bed and awakening at the same time daily.
Getting more light during the day may support you in sleeping through the night. If you choose to sleep later, try not to get a lot of light in the morning. Rather, go for an evening walk or utilize light therapy later in the day. This can support delay the release of melatonin and "trick" your body into dawdling your bedtime.
Sleep Hygiene Points for Older Adults
A simple way to enhance sleep is by adopting sleep hygiene habits that enhance the circadian rhythm and produce a mental association between bed and sleep. To start sleeping better, experts recommend the following:
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