The role of sleep in healthy ageing: tips for better sleep after 40
Did you know that adults spend on average a third of their lives sleeping? While babies sleep about 17 hours a day and spend about half of this time in the REM phase, this proportion drops to only about 25% in adults. From the age of 40, the quality and quantity of our sleep becomes even more crucial for our general well-being and healthy ageing.
Sleep plays a crucial role in health and well-being in old age. Good sleep is not only an essential factor for healthy ageing, but can also significantly improve quality of life. Especially after the age of 40, when sleep habits and patterns change, it becomes increasingly important to optimize sleep hygiene and develop strategies to improve sleep.
Older people tend to suffer from sleep disorders more often, which can affect their daily well-being and overall health. Studies show that men have a lower proportion of deep sleep phases with increasing age, and the risk of sleep apnea increases significantly. All these factors illustrate how important it is to look at your own sleeping habits and adjust them if necessary.
In this article, you will learn how our sleep changes over the years and what measures you can take to improve your sleep hygiene. From optimal sleeping conditions to developing meaningful bedtime rituals, there are numerous strategies that can help you to sleep better and thus promote your well-being in the long term.
Important findings
- The proportion of sleep in the REM phase decreases with age.
- Sleep hygiene can significantly improve the quality of sleep.
- Older men often have a lower proportion of deep sleep phases.
- The risk of sleep apnea increases with age.
- Optimal sleeping conditions promote health and well-being.
How our sleep changes over the years
The quality of sleep changes noticeably as we get older. Sleep is divided into different sleep phases, including light sleep, deep sleep and REM sleep. While younger people benefit from stable sleep patterns and longer deep sleep phases, this rhythm changes over the years.
The different phases of sleep
Human sleep is divided into different sleep phases that repeat cyclically. Each of these phases includes different deep sleep, light sleep and REM sleep phases. In adolescence and young adulthood, people spend more time in deep sleep. Older adults, on the other hand, experience fewer deep sleep phases, which means they wake up more frequently and are interrupted by lighter sleep phases.
Shortened REM sleep and its significance
REM sleep, which is particularly important for mental health and emotional well-being, becomes shorter with age. This phase, in which vivid dreams take place, is essential for mental regeneration. While younger people spend around 1.6 to 1.7 hours per night in REM sleep, this proportion is reduced to around 1.4 to 1.5 hours in older adults.
Sleep patterns of older people
Older people often have altered sleep patterns. They wake up more often at night and find it harder to get back to sleep. Statistics show that around one in two people over the age of 60 have sleep problems. A significant proportion of them suffer from sleep apnoea, which prevents them from sleeping through the night. These interruptions and an overall reduction in sleep duration affect the general quality of sleep in old age.
| Age group | Deep sleep (hours) | Light sleep (hours) | REM sleep (hours) |
|---|---|---|---|
| 37-54 years | m 0.9 / w 1.1 | m 4.9 / w 4.7 | m 1.6 / w 1.7 |
| 55-60 years | m 0.7 / w 1.4 | m 5.2 / w 4.5 | m 1.5 / w 1.6 |
| 61-70 years | m 0.5 / w 1.3 | m 5.2 / w 4.6 | m 1.5 / w 1.5 |
| 70+ years | m 0.4 / w 1.4 | m 5.3 / w 4.6 | m 1.4 / w 1.5 |
These changes illustrate how important it is to adapt sleep habits and sleep hygiene in old age in order to improve the quality of sleep in old age.
Sleep quality and healthy ageing
A high quality of sleep is particularly important for older people in order to maintain a healthy lifestyle. Studies have shown that age-appropriate sleep not only improves physical and mental health, but also enhances overall quality of life. While sleep disorders are more common in later life and affect sleep habits, they are also associated with increased morbidity and mortality.
Older adults in particular often release less melatonin, which makes it difficult to fall asleep and stay asleep. Experts, including the Australian Sleep Health Foundation, therefore recommend a sleep duration of 7 to 8 hours per night for people over 65. More than 9 hours or less than 5 hours of sleep per night is not recommended.
Group sleep training has proven to be an effective method of improving the quality of sleep in older people. A pilot group with 13 participants started in September 2005, and a total of 38 people have taken part in this training so far. The program extends over 10 weeks with six group sessions of 1.5 hours each every two weeks.
Between sessions, there is an “activation week” during which participants meet daily in the morning for light therapy and subsequent activities. The evaluation of these training sessions showed an improvement in sleep quality, a reduction in daytime sleepiness, shorter sleep onset times and fewer depressive symptoms.
The age-related decline in sleep quality can be observed both in humans and in model organisms such as Drosophila melanogaster. Recent research has shown that inhibiting certain signaling pathways, such as the insulin/IGF1 pathway, can improve sleep quality and even extend lifespan. Such biological discoveries could inspire future therapeutic approaches to improve sleep quality and thus healthy ageing in humans.
Common sleep problems over 40 and their causes
From the age of 40, sleep problems often occur, which are influenced by various causes. These problems can have a serious impact on sleep quality and mental health. It is important to be aware of these causes so that targeted measures can be taken.
Sleep disorders and the menopause
Around two thirds of all women experience typical symptoms during the menopause, including sleep disorders. Around 50% of all women have their last menstrual period at the age of 52, while up to 85% report hot flushes, which can significantly disrupt sleep. Hormonal changes, particularly decreasing oestrogen activity, shorten the deep sleep phase, causing women to wake up at night and have difficulty falling back asleep. These sleep disorders can be the first signs of the menopause and should be monitored by a doctor.
Influence of diseases and medication
Diseases such as diabetes, cardiovascular disease and high blood pressure can significantly reduce the quality of sleep. Studies show that up to 20% of adults suffer from sleep apnea, another cause of sleep disorders. Medications used to treat these and other chronic diseases can also cause disturbances. Drugs such as beta-blockers or antidepressants often have side effects that can impair sleep. It is therefore important to discuss any medication you are taking with a doctor.
Mental stress and its influence on sleep
Up to 70% of people with sleep disorders suffer from underlying mental illnesses such as anxiety disorders or depression. Untreated sleep disorders can increase the risk of mental illness by up to 50%. Stress and mental strain often make it difficult to calm down and sleep through the night. Cognitive behavioral therapy and other therapeutic approaches can be helpful in treating sleep disorders and improving mental health.
In summary, it is evident that sleep disorders increase from the age of 40 and are triggered by a variety of factors. It is important to clearly recognize these problems and take appropriate measures to improve the quality of sleep and thus overall health. Professional advice from sleep medicine experts can provide valuable support here.
Tips for better sleep hygiene
A good night’s sleep is crucial for our well-being. This starts with a suitable sleeping environment. A quiet, dark and cool room can significantly improve the quality of sleep. A room temperature of between 16 and 18 degrees Celsius is recommended. In addition, sources of stress such as heated discussions or stressful projects should be postponed until the next morning so as not to disturb sleep.
Creating optimal sleeping conditions
Our sleeping environment has a major influence on the quality of our sleep. We spend around a third of our lives in bed, so the bedroom should be optimally designed. It is recommended to avoid electronic devices as they emit unnecessary light that blocks melatonin production. Studies report that regular exercise, completed at least three hours before bedtime, can reduce problems falling asleep. It is also advisable to avoid alcohol and caffeine late in the day, as both substances can affect sleep quality.
Develop meaningful bedtime rituals
Creating bedtime rituals can significantly reduce sleep time. Experts recommend scheduling relaxing activities about 10-15 minutes before going to bed. These can be simple rituals such as reading, light physical exercise or meditation. Sleep rituals reduce stress and prepare the body for sleep. Constantly looking at the clock should be avoided to prevent additional stress.
The influence of diet and exercise
A healthy diet also contributes to better sleep. The body needs about two to three hours to digest after dinner, so dinner should be light and conducive to sleep. Alcohol and caffeine should be avoided as they have a negative impact on sleep. Regular exercise during the day can improve the quality of sleep and reduce problems falling asleep. However, intensive exercise should be completed at least three hours before bedtime to create the optimal conditions for restful sleep.
The role of relaxation techniques
Relaxation techniques play a crucial role in reducing the stress of everyday life and helping you to fall asleep better. Techniques such as yoga, meditation, autogenic training and progressive muscle relaxation have proven to be extremely effective in calming the body and mind. In this section, we will take a closer look at the different methods and their benefits.
Yoga and meditation
Yoga and meditation are proven methods to increase well-being and improve sleep. Various yoga poses stretch and strengthen the body, while meditation calms the mind. Both techniques promote relaxation and can help to lower blood pressure and slow the heart rate. Regular practice of yoga and meditation can help reduce sleepiness and improve sleep quality.
Autogenic training and progressive muscle relaxation
Autogenic training and progressive muscle relaxation are other effective relaxation techniques that can help you sleep better. Autogenic training involves concentrating on certain formulas and ideas to relax the body. Progressive muscle relaxation, on the other hand, aims to gradually tense and relax muscle groups. These methods are particularly helpful for people who suffer from sleep disorders or stress.
| Relaxation technique | Advantages | Area of application |
|---|---|---|
| Yoga | Improved flexibility, reduced stress | Physical and mental well-being |
| Meditation | Calms the mind, lowers blood pressure | Mental health and sleep |
| Autogenic training | Deep relaxation, stress reduction | Stress-related sleep disorders |
| Progressive muscle relaxation | Reduced muscle tension, better recovery | General relaxation and stress reduction |
Sleep medicine interventions and therapies
Sleep disorders are one of the 15 most common reasons for a visit to a general practitioner. Sleep medicine interventions offer effective help here. Timely and appropriate treatment is particularly important for sleep apnoea, as untreated sleep apnoea increases the risk of cardiovascular disease.
Treatment of sleep apnea
CPAP devices are a proven sleep therapy for people with sleep apnea. These devices prevent the airways from collapsing, which improves sleep quality and overall health. Studies show that affected patients experience a significant improvement in their quality of life through the use of such devices. The use of these devices requires regular specialist check-ups to ensure optimal fitting.
Therapies for restless legs syndrome
Restless legs syndrome (RLS) affects many people and often occurs in conjunction with sleep disorders. Various medicinal approaches offer relief here. Dopamine agonists are considered the first choice in RLS therapy. These drugs alleviate restless legs and significantly improve sleep quality. It is important that the treatment is supervised by an experienced sleep medicine doctor to ensure both effectiveness and tolerability.
The use of sleeping pills
Sleeping pills should only be used under strict medical supervision and for limited periods of time to minimize the risk of dependence and side effects. Statistics show that two-thirds of sleep aid prescriptions include benzodiazepine hypnotics or Z-substances. Given the risks and the possibility of cognitive and emotional side effects, physicians are encouraged to favor alternative sleep therapies. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a non-drug option that has shown excellent results in numerous studies, including a significant increase in sleep duration.
The importance of daylight and physical activity
Regular daylight and physical activity are important factors for a healthy lifestyle and a stable sleep-wake rhythm. Daylight, especially just after dawn, can be almost fifty times brighter than normal office lighting. At midday, daylight can even be 500 to 1,000 times brighter – a clear advantage even in northern Europe. This brightness helps to regulate the internal clock and ensures a better quality of sleep.
Older people particularly benefit from integrating daily walks in daylight and moderate physical activity into their daily lives. These habits are not only beneficial for sleep quality, but also contribute to an overall healthy lifestyle. In fact, long-term disruptions to sleep and circadian rhythms can contribute to chronic diseases such as diabetes, obesity and high blood pressure.
While over 20% of the working-age population work at least occasionally outside the usual hours of 7am to 7pm, shift workers are at increased risk of certain health problems. Long-term night work can lead to an eight times higher risk of stomach ulcers and other health problems. Regular physical activity and sufficient daylight are therefore essential to reduce the negative effects of disturbed sleep-wake rhythms.
Maintaining a regular daily routine with sufficient sunlight and exercise can significantly improve the overall quality of life. It has been shown that women tend to wake up earlier and prefer a longer night’s sleep. Regular physical activity and daylight not only promote sleep quality, but also support a healthy lifestyle by reducing the risk of serious health conditions such as cardiovascular disease and metabolic problems.
Herbal remedies and natural alternatives
Herbal therapy offers a variety of ways to naturally alleviate sleep problems. Without the risks of pharmaceutical preparations, herbal remedies such as valerian, hops, lemon balm and lavender are popular for promoting relaxation and improving sleep quality.
Valerian, hops and lemon balm
Valerian is often used as a natural sleep aid and is known to shorten the time it takes to fall asleep and improve the quality of sleep. Hops have similar effects to melatonin, which regulates the sleep-wake cycle. Lemon balm, on the other hand, is recommended for sleep disorders caused by nervousness, as it alleviates restlessness and tension.
Lavender and other calming plants
Lavender oil is a proven remedy for insomnia and nervous restlessness. Vanilla was already used in the 17th century for sleep disorders and is used in aromatherapy for anxiety and insomnia. Other herbal alternatives such as passionflower herb, St. John’s wort and jasmine flower oil also offer support for sleep problems. These natural sleep remedies are a valuable addition to holistic herbal therapy.
Technological aids for better sleep
In recent years, technological sleep aids have become increasingly important as more and more people look for ways to improve the quality of their sleep. Sleep apps and sleep trackers such as Fitbit and Apple Watch offer the ability to track sleep patterns in detail and collect valuable data about the different stages of sleep. This data can help to identify individual sleep problems and take targeted measures to improve sleep. Although wearable trackers offer an accuracy of around 70-80%, the data varies and is not always 100% reliable.
Another promising technological development is special mattresses that could save up to 1.6% of Germany’s gross national product (approx. 50 billion euros) due to absenteeism and presenteeism caused by insomnia. These mattresses contain sensors that monitor movements and breathing patterns and, in conjunction with sleep apps, can enable an even more precise analysis of sleep quality. According to a study, many users show that using these technologies can improve their sleeping habits by up to 50%.
Although technological sleep aids offer significant benefits, it is important to emphasize that they are not a definitive solution to chronic sleep problems. Between 6% and 10% of the population have insomnia that requires treatment, and while the use of apps or trackers can be supportive, they cannot solve all underlying problems. Studies show that the effectiveness of herbal sleep remedies is rarely scientifically proven, so a combination of technological and traditional methods should be considered.
