Changes in your sleep patterns are a normal part of aging. In general, people tend to have a less satisfaction and more trouble with sleep than when they were younger. As a result, an extremely common misconception about sleep is that we need less sleep as we get older.
In actuality, our need for sleep remains constant throughout life. It's also no coincidence that many older Americans report being less satisfied with and restored by sleep. For these reasons, it's not uncommon for our sleep habits to change as we age. Have you been craving a nap in the afternoon more and more as you get older? Has your wake up time moved back earlier and earlier over the years? If you are answering yes to these questions, it's likely age-related sleeping changes.
Sleep occurs in five stages and two different types of sleep: (1) Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep. These periods include dreamless periods of light and deep sleep, and periods of active dreaming sleep. While we sleep, we cycle through these stages multiple times throughout the night. These stages are [Sleep Association]:
Simplified graph showing 5 stages of sleep
When you go to sleep, your body may go through this sequence in order, but once achieved it may skip around between the stages - people tend to experience REM sleep 4-5 times per night.Older people tend to exhibit more sleep disorders [NSF's 2003 Sleep in America], and may be more prone to sleep disorders. This is an important fact to recognize. It's also important to recognize what may be normal and what are abnormal sleep changes.
While a shift in circadian rhythm may be normal, early to bed and late to rise is not considered a normal circadian rhythm shift. While it may be normal to feel less satisfied in the morning and want a nap in the afternoon, chronic sleepiness all day long is generally not a normal part of aging. Having trouble falling asleep may be normal, but lying in bed for hours every night is likely abnormal and not related to aging.
The main point is this: sleep changes as you age are normal, as discussed, but extreme changes or changes that interfere with your ability to be healthy and functional are likely not related to aging. Pay attention to the factors that may be causing a sleep disorder:
Keeping a sleep journal over the course of several weeks and noting down your struggles is an extremely valuable tool to bring to a doctor or sleep specialist to address any concerns you might have.