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Over 65 and keep waking up at 3 a.m.? This common daytime habit is the likely culprit, says board-certified sleep doctor
If you're over 65 and keep waking up at 3 a.m., you're not alone. Nighttime awakenings can affect anyone at any age, but research shows older adults aged 65 and up experience them the most.
“After age 60 to 65, sleep becomes more fragile and fragmented and people experience more frequent nighttime awakenings and lighter overall sleep," says Mike Wakeman, researcher, pharmacist and founder of Evera Nutrition.
Key takeways: At a glance
- Long daytime naps increase your chances of waking up at 3 a.m.
- Keeping your nap to less than 30 minutes will help reduce your 3 a.m. wakings
- Maintaining a consistent wake and sleep schedule can boost your longevity
- Get early morning exposure to daylight will increase your chances of sleeping through the night
The common daytime habit over 65s should ditch
Dr Wu tells me that older adults over 65 tend to have more awakenings and lighter sleep, along with shorter sleep duration, as this age group needs less restorative deep sleep (also known as slow wave sleep), which facilitates growth and processing new information.
"Older adults get less slow wave sleep, even though the overall sleep architecture is generally consistent across the lifespan," she explains. "As we age, we generally experience lighter sleep and more nighttime awakenings."
However, she says that there is a way to get more uninterrupted sleep: cut out long naps during the day. Instead she advises taking quick power naps, ideally before 3pm.
"You can support more consolidated sleep by maintaining a stable sleep-wake rhythm, such as limiting naps to 30-45 minutes in the early afternoon," she suggests.
Instead of napping for hours in the afternoon, Dr Wu suggests exercising.
"Focus on maintaining a consistent sleep and wake schedule and staying physically and socially active," she recommends.
GP Dr Deborah Lee, a sleep expert from Dr Fox Online Pharmacy, says the best way to regulate your sleep and wake schedule is by going on morning walks. This dose of early morning sunshine lets your body know that it's daytime.
"You can get exposure to natural daylight by getting outdoors as soon as you wake up," explains Lee, who is currently working with The Wooden Bed Company.
"This will help reinforce your circadian rhythm, and stay physically active during the day."
When is napping a problem?
Wakeman, Dr Wu, and Dr Lee all agree that 30 minutes seems to be the magic number for daytime naps when you're aged 65 and over.
Is napping a problem in itself? No, according to the experts, as long as your catnap lasts no longer 30 minutes. In fact, a quick nap can actually be a great way to boost energy and pay back sleep dept.
However, Dr Wu says that nighttime awakenings and the urge to take long naps during the day could be a sign of hypersomnia (also known as daytime sleepiness).
"Seek evaluation only if you’re experiencing persistent daytime sleepiness or other red flags," she warns. "So, get assessed if nighttime awakenings are frequent and paired with daytime sleepiness, snoring, or high blood pressure."
Top 3 sleep hygiene tips for over 65s
1. Be strategic about when you eat and drink
Older adults may wake up at night with an urge to use the bathroom, which is due to a condition called nocturia.
"Nighttime urination becomes more frequent as our bodies struggle to hold our urine in more, and once awake it can sometimes be difficult to go back to sleep," says Dr Lee.
To avoid nocturia, Wakeman suggest thinking about what you drink and when your drink it. “Avoid consuming caffeine in the afternoon or evening, avoid consuming alcohol before bedtime, and reduce your fluid intake before bedtime," he advises.
2. Be smart about supplements
Pharmacist Wakeman says you can support your sleep with supplements with sleep-inducing properties.
“Several vitamins and minerals, such as vitamin D, folate and magnesium now have clinical evidence linking them to better sleep," explains the pharmacist and researcher.
"Magnesium has been shown to reduce early-morning waking and improve sleep efficiency in trials, while correcting low levels of vitamin D, and folate, has been linked to better sleep quality and longer sleep duration," he adds.
3. Create a relaxing bedtime routine
A good nighttime routine is key for better sleep in all age groups, as it helps you unwind.
“Establish a relaxing bedtime routine and make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature, limit exposure to bright light in the evenings, and turn off electronic devices at least 30 minutes before bedtime."
Investing in the best mattress or your sleep needs and body type is a great place to start, along with choosing a good pillow for the position you sleep in.
