Waking up tired: Is lighter sleep a normal part of ageing?

Malta’s elderly population is growing, and with it, the question of whether lighter sleep is an inevitable part of getting older. Many of us have witnessed our grandparents or elderly neighbours tossing and turning at night, waking up frequently, and still feeling exhausted in the morning. But is this just a normal part of ageing, or could there be more to it?

Understanding the sleep cycle

First, let’s understand what happens when we sleep. Our sleep is divided into two main types: rapid eye movement (REM) and non-rapid eye movement (NREM). NREM sleep is further divided into three stages, with stage 3 being the deepest sleep. As we age, we tend to spend less time in deep sleep and more time in lighter sleep stages.

Dr. Joseph Casha, a Maltese sleep specialist based in Msida, explains, “As we get older, our sleep architecture changes. We spend more time in stages 1 and 2 of NREM sleep, and less time in stages 3 and REM. This can lead to lighter, more fragmented sleep.”

Ageing and sleep disturbances

While lighter sleep is a normal part of ageing, it’s not the only change that occurs. Older adults are also more likely to experience sleep disturbances such as insomnia, sleep apnea, and restless leg syndrome. These conditions can further disrupt sleep and contribute to feelings of tiredness during the day.

According to the Sleep Foundation, about half of all adults over the age of 65 experience some form of sleep disturbance at least a few nights a week. In Malta, where the elderly population is projected to reach 21.8% by 2040, this means that many of our fellow citizens are struggling with sleep.

Lifestyle factors and sleep

While ageing itself can contribute to lighter sleep, lifestyle factors also play a significant role. Regular physical activity, a healthy diet, and regular social interaction have been shown to improve sleep quality in older adults. Conversely, sedentary behaviour, poor diet, and social isolation can exacerbate sleep problems.

Locally, initiatives like the ‘Active Ageing’ programme by the Ministry for the Elderly and Community Affairs encourage older adults to engage in physical activities and social events. Such initiatives can help improve sleep quality and overall health in Malta’s ageing population.

maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can also help improve sleep. Dr. Casha advises, “Avoid screens before bedtime, keep your bedroom cool, dark, and quiet, and try to go to bed and wake up at the same time every day.”

When to seek help

While lighter sleep is a normal part of ageing, persistent sleep problems can significantly impact an older adult’s quality of life. If you or a loved one is struggling with sleep, it’s important to speak to a healthcare provider. In Malta, this could be your local GP or a specialist like Dr. Casha.

Dr. Casha warns, “If you’re waking up tired every day, or if you’re feeling excessively sleepy during the day, it’s not normal and you should speak to your doctor. There are treatments available that can help improve sleep quality in older adults.”

Remember, a good night’s sleep is not a luxury; it’s a necessity. And while lighter sleep may be a normal part of ageing, it doesn’t have to be the only part. By understanding the changes that occur in our sleep as we age and making lifestyle adjustments, we can help ensure that our golden years are also well-rested ones.

If you or someone you know is struggling with sleep, don’t suffer in silence. Speak to your healthcare provider today.