Why Age STEALS Your Sleep—And How to Take It Back

By Dr. Scott Olson, ND Posted January 16, 2025

As we journey through life, we may find ourselves becoming unwilling members of the “tossing and turning” club.

If you’ve noticed that restful nights are slipping further away with each passing year, you’re not alone.

But why does this happen?

Let’s shed some light on the causes of age-related sleep changes and explore how you can reclaim your restful sleep…

Sleep is more than just a daily period of rest… it’s one of your body’s most powerful tools for maintaining health and promoting healing.

During sleep, your brain and body perform critical maintenance: clearing out toxic proteins that build up during the day, consolidating memories, repairing tissue damage, strengthening your immune system, and regulating essential hormones.

For seniors, this nightly restoration becomes even more crucial. Good sleep helps protect cognitive function and memory, reduces the risk of falls by improving balance and reaction time, and may even slow the progression of age-related conditions like heart disease and dementia.

Getting poor-quality sleep, on the other hand, can kick off a cascade of health issues that become harder to manage with age.

Various things can trigger poor sleep in your senior years…

Brain Aging: As we age, our brains undergo changes that can affect our sleep patterns. The production of melatonin, often called the “sleep hormone,” tends to decrease. This can make it harder to fall asleep and stay asleep throughout the night.

Health Conditions: With age comes an increased likelihood of developing health issues that can interfere with sleep. Conditions like arthritis, sleep apnea, restless leg syndrome, and frequent nighttime urination can all contribute to disrupted sleep.

Hormonal Changes: For women, menopause can bring about significant changes in sleep patterns due to hormonal fluctuations. Hot flashes and night sweats can make getting comfortable and staying asleep challenging.

Lifestyle Factors: As we age, our lifestyles often change. Retirement might mean less physical activity during the day, or increased stress from life changes which can keep your mind racing at night.

Medications: Many medications commonly prescribed to seniors can interfere with sleep as a side effect.

While these changes are common, they’re not an inevitable part of aging or something you simply must accept. There are some simple steps you can take to improve your sleep quality…

• Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
• Create a Relaxing Routine: Engage in calming activities before bed, such as reading, gentle stretching, or meditation.
• Optimize Your Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
• Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with melatonin production. Try to avoid screens for at least an hour before bed.
• Stay Active: Regular exercise throughout the day can improve sleep quality at night, just be sure to finish your workout a few hours before bedtime.
• Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can all interfere with your ability to fall and stay asleep.
• Manage Stress: Practice stress-reduction techniques like deep breathing or mindfulness to help quiet a racing mind.

Talk to your doctor if your sleep problems persist. They can help identify any underlying health issues behind your sleepless nights and discuss treatment options. Things like medication changes, hormone adjustments, and supplements such as melatonin are possibilities.

Remember, while changes in sleep patterns are common as we age, chronic sleep deprivation is not a normal part of aging. When you implement these simple strategies, you can turn your sleep troubles around so you can wake up refreshed and ready to tackle the day, no matter your age.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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