As individuals become older, they may begin to experience issues with their sleep. If sleep issues continue, it may cause a reduction in the quality of life. Many of these changes occur because there is a shift in the person’s internal clock. A person’s internal clock is located in the brain and is made up of 20,000 cells that help to create the suprachiasmatic nucleus (SCN). The SCN controls an individual’s 24-hour daily cycles which are called circadian rhythms. With age, sleep can change due to the effects of an aging SCN. When the function of the SCN begins to deteriorate, it can disrupt circadian rhythms which directly influences when individuals feel tired and alert.
The relationship between physical health and sleep can become confusing because older individuals are typically diagnosed with more than one health complication. Individuals with multiple health complications are more likely to report having poor sleep schedules, experiencing symptoms of a sleep disorder, and getting less than six hours of sleep a night. Experts have found several common sleep issues in older adults:
- Changing sleep schedules- The body’s circadian rhythm shifts forward in time which is called phase advance. Many older individuals experience this phase advance as getting tired earlier in the afternoon and waking up earlier in the morning.
- Waking up at night- Older individuals often experience change in their sleep architecture which refers to how individuals cycle through the different stages of sleep. Most individuals spend more time in the earlier, lighter stages of sleep and less time in the later, deeper stages. This change can cause older individuals to wake up more often during the night and have more fragmented, less restful sleep.
- Longer recovery from changes in sleep schedule- With changes in the circadian rhythm, it makes it more difficult for older individuals to adjust to sudden changes in sleep schedules such as jet lag or daylight savings time.
Sleep Schedules
Having a consistent schedule is an important contribution in receiving seven to nine hours of sleep each night. A consistent sleep schedule has many benefits such as having an easier time falling asleep and more energy during the day. It ensures that an individual gets the correct amount of sleep each night and can align systems in your body that signal when it’s time to go to bed and when it’s time to wake up. For example, if an individual goes to bed at 9 p.m. every night, the body will also learn that 9 p.m. is bedtime. It will then become easier to fall asleep when an individual lies down for the night. Likewise, if an individual wakes up everyday at 7 a.m. an individual will receive a full night’s sleep and wake up more restful. A balanced and consistent sleep schedule provides benefits such as:
- Lower stress levels
- Better mood
- Maintaining a healthy weight
- Stronger immune system function
- Reduced risk of accidents and injuries
- Improved cognitive function
Older individuals need 7 to 8 hours of sleep every night. The chart below breaks down those times of needed sleep to have a productive sleep schedule.
| Morning Wake Up Time | Bedtime for 7 Hours of Sleep | Bedtime for 8 Hours of Sleep | Bedtime for 9 Hours of Sleep |
| 5 a.m. | 10:00 p.m. | 9:00 p.m. | 8:00 p.m. |
| 6 a.m. | 11:00 p.m. | 10:00 p.m. | 9:00 p.m. |
| 7 a.m. | 12:00 a.m. | 11:00 p.m. | 10:00 p.m. |
| 8 a.m. | 1:00 a.m. | 12:00 a.m. | 11:00 p.m. |
Relaxium Sleep
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At Relaxium, we have a simple mission – to create affordable, safe, and effective supplements. Through extensive research, we created four life-enhancing supplements: Relaxium Sleep, Relaxium Calm, Relaxium Immune Defense, and Relaxium Focus Max. We use a perfect synergistic blend of ingredients in our products to ensure results. If you are interested in trying our Relaxium products, click here for more information!
To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Aging and Sleep: How Does Growing Old Affect Sleep? | Sleep Foundation
How to Reset Your Sleep Schedule for a Good Night’s Rest (sleepdoctor.com)
Master Your Sleep Schedule: Best Tips for a Healthy Routine | Sleep.com