Deep Sleep Support: Improving Sleep Quality for Older Adults

As we age, we may notice changes in our sleeping patterns. 

Whether we go to bed earlier, wake up multiple times during the night, or feel the need for daytime naps, the way we sleep can evolve over the years. 

Understanding these changes and how to manage them can lead to better sleep quality and overall health throughout your lifetime.*

Sleep timing

One noticeable change in sleep habits we may experience as we age is timing. Older adults can find themselves going to bed and waking up earlier. This shift aligns the body’s internal clock more closely with the rising and setting of the sun. While this change can be beneficial, it may cause difficulties in social situations or when trying to maintain a consistent sleep schedule.

Sleep duration

Older adults may experience a decrease in the total amount of sleep they get each night. They might find that they wake up earlier and struggle to fall back asleep, resulting in shorter periods of nocturnal sleep. This reduction in sleep duration can lead to occasional fatigue, impact cognitive function, and reduced energy levels during the day.

>>Explore sleep supplements

Sleep depth

As we age, the time spent in deep sleep stages may decrease. Deep sleep is crucial for physical restoration and cognitive functioning. With less time in deep sleep, older adults may feel like they are lighter sleepers and more prone to waking up throughout the night.

Daytime naps

Due to the changes in nocturnal sleep, older adults may feel sleepier during the day and take more naps. While short naps can be beneficial, long or irregular napping can disrupt nighttime sleep patterns, creating a cycle of poor sleep.

Circadian rhythm

The body’s circadian rhythm, which regulates the sleep-wake cycle, can change with age. This biological clock is influenced by exposure to light and tends to shift earlier as we get older. This shift can lead to earlier bedtimes and wake-up times, sometimes causing occasional difficulties in adapting to conventional schedules.

9 tips to improve sleeping habits

Improving sleep hygiene and developing healthy habits can encourage better sleep at any age. Here are some tips to help manage changes in sleep patterns:

1. Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. 
2. Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, gentle stretching, or listening to soothing music.
3. Optimize your sleep environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine.
4. Limit exposure to screens before bed: The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Avoid screens at least an hour before bedtime.
5. Be mindful of your diet: Avoid large meals, caffeine, and alcohol close to bedtime. Consider a complete and high-quality blend of vitamins and minerals such as Puritan’s Pride ABC Plus® Senior Multivitamin Multi-Mineral Formula to help fill nutrient gaps
6. Consider supplements: Certain supplements, such as melatonin, can help support sleep health.* 
7. Limit daytime naps: If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too late in the afternoon.
8. Get natural light exposure: Spend time outside during the day to help maintain your circadian rhythm. Natural light exposure can improve sleep quality and duration.
9. Manage stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress, which can interfere with sleep.

Supplements for sleep support 

A sleep supplement can help with occasional sleep disruptions.* Here are some to consider to get better rest and relaxation.*

Valerian root has been traditionally used to support relaxation and occasional sleeplessness dating back to traditional Greek health practices.*

Melatonin is a clinically studied sleep support ingredient.* It works with your body’s natural sleep cycle and is used for occasional sleeplessness.* 

Ashwagandha is an adaptogenic herb that may provide occasional anxiety support and support a relaxed mood.* This unique form of Ashwagandha also helps improve occasional sleeplessness over time when taken consistently.*

Always speak with your doctor before incorporating supplements into your routine. 

>>4 Types Of People Who May Benefit From Sleep Supplements

By understanding how sleep changes with age and implementing these strategies, you can improve your sleep quality and overall well-being. Good sleep is essential for maintaining health, cognitive function, and quality of life, so prioritize your sleep habits and make adjustments as needed.

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