Sleep Health for Older Australians

Sleep is a fundamental pillar of health, yet for many older Australians, a restful night's sleep can feel elusive. 

As we age, sleep-related problems and disorders like insomnia become increasingly frequent. It is a common misconception that older adults don't need the same amount of sleep as younger adults - about 7 to 9 hours each night. Except, their sleep patterns may be vastly different, such as earlier bed times and wake times. 

Nearly half of Australians will report at least 2 sleep-related problems in their lifetime. This is a huge problem, as chronic sleep-related problems are associated with some serious consequences for health and wellbeing. 

Whether you're struggling with occasional sleepless nights or dealing with chronic sleep problems, understanding the root causes is the first step toward reclaiming the restful sleep your body needs.

Greg's Story

Since retiring, Greg has found himself dreading bedtime, a common experience for those suffering from sleep problems.

Each night, when he turns off the lights, he's gripped by anxiety, knowing he'll likely lie awake for hours with his mind racing.

"How can I break this cycle", he wonders.

"I'm exhausted, but sleep just won't come".

Like many older Australians dealing with insomnia and other sleep disorders, Greg desperately wants a good night's rest.

Quality sleep is essential for maintaining health and alertness, yet as people age, sleep often becomes more elusive.

If you're waking up every morning feeling tired, it might be a sign that you're not getting the restful sleep you need...

A Growing Concern in Older Australians

There are many reasons why older people may not get enough sleep, including health conditions, pain, or the side effects of medications.

These disruptions can have significant consequences such as:

• Irritability
• Memory problems or forgetfulness
• Depression
• Increased risk of falls or accidents

Insomnia is the most common sleep problem in adults aged 60 and older.

People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years.

Having trouble sleeping can mean you:

• Take a long time to fall asleep
• Wake up many times in the night
• Wake up early and are unable to get back to sleep
• Wake up tired
• Feel very sleepy during the day

How common are sleep problems in Australia?

Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed.

This may perpetuate their sleep problems and make it harder to fall asleep and stay asleep.

Sleep problems are not exclusive to the elderly. Middle-aged Australians also face significant challenges.

The prevalence of obstructive sleep apnea (OSA) in middle to older aged Australians is 37% - this is where a person's breathing stops during sleep.

Some older adults struggling with sleep problems often turn to over-the-counter sleep aids or prescription medications for relief.

While medication can provide short-term help, relying on medication doesn't address the underlying causes of sleep disorders.

Why does it happen?

Sleep-related problems and disorders, such as insomnia and sleep apnea, often stem from a variety of underlying causes.

• Physical health conditions: Chronic pain, arthritis, and respiratory conditions like asthma can make it difficult to fall asleep or stay asleep throughout the night.
• Mental health: Anxiety, depression, and stress are some of the most common causes of insomnia. These conditions can lead to a cycle of worry and sleep disruption, mkaing it hard to achieve restful sleep.
• Medications & Substances: Certain medications, both prescription and over-the-counter, can interfere with sleep.
• Lifestyle factors: Irregular sleep schedules, lack of physical activity, and excessive screen time befroe bed can all disrupt the body's natural sleep-wake cycle.
• Aging: As people age, their sleep patterns naturally change. Older adults may experience a decrease in deep sleep, making them more prone to waking up during the night.

Tips for Better Sleep for Older Australians

Fortunately, there a several strategies that can help improve sleep quality:

• Follow a regular sleep schedule: Go to bed and wake up at the same time every day.
• Avoid excessive daytime napping: These can make it harder to sleep at night as you are already rested.
• Get plenty of natural sunlight exposure: This helps reset your body clock and sensitise you to sleep when it is dark.
• Establish a bedtime routine: Engage in relaxing activites before bed, like reading or listening to soothing music.
• Create a comfortable sleep environment: Keep your bedroom cool, quiet, and dark.
• Exercise regularly: But avoid exercising within 3 hours of bedtime.
• Limit caffeine and alcohol: Both can interfere with sleep.
• Using sleep tracker apps/devices: Tracking your sleep has been found to cause improvements to sleep in people with Insomnia.

Sleep is crucial for maintaining good health at any age, but it become even more important as we get older. Whether you're like Greg, struggling to get a good night's rest, or you're experiencing new sleep issues as you age, addressing these problems early on can lead to better health outcomes.

For middle-aged and older Australians alike, prioritising sleep is a vital step towards better overall health. Here at Hercules Supplements we strive to support your health, whether that's through healthy supplementation, or education.

If you're experiencing persistent sleep problems while using Sleep, don't hesitate to seek help through your GP or a medical professional.