Waking Up to Ageing: The Light Sleep Dilemma

Imagine this: it’s 3 AM, and you’re wide awake, staring at the ceiling of your flat in Msida. You’ve been sleeping lightly, waking up frequently, and it’s been like this for weeks. You’re not alone. As we age, our sleep patterns change, and many of us find ourselves tossing and turning through the night. But is lighter sleep a normal part of ageing, or is something more going on?

Malta’s Silver Sleepers

Malta’s population is ageing. According to Eurostat, by 2070, nearly one in three Maltese residents will be aged 65 or over. With this demographic shift comes a rise in sleep-related issues. Dr. Joseph Aquilina, a Maltese geriatrician, sees this firsthand. “I see patients every day who complain about their sleep,” he says. “They tell me they wake up frequently, feel tired during the day, and struggle to nap.”

Why Does Sleep Change with Age?

Our bodies change as we age, and so does our sleep. The National Sleep Foundation explains that these changes are due to various factors. Firstly, our circadian rhythm, the internal clock that regulates our sleep-wake cycle, shifts later as we age. This can make it harder to fall asleep at night and wake up in the morning. Secondly, age-related changes in our bodies can lead to sleep disruptions. For instance, an enlarged prostate in men or menopause in women can cause frequent nighttime awakenings.

certain age-related conditions like arthritis, heart disease, and lung disease can cause discomfort or pain that disrupts sleep. Medications we take as we age can also affect our sleep. Dr. Aquilina adds, “Some medications have side effects that can disrupt sleep, and older adults often take multiple medications.”

Light Sleep: A Normal Part of Ageing?

So, is lighter sleep a normal part of ageing? The short answer is yes, but it’s not necessarily a good thing. While it’s normal for our sleep patterns to change as we age, it’s not normal to feel tired and unrefreshed during the day. The quality of our sleep is more important than the quantity. “Even if you’re getting the recommended seven to nine hours of sleep, if it’s light and disrupted, you won’t feel rested,” explains Dr. Aquilina.

Light sleep, also known as stage 1 sleep, is the transition phase between wakefulness and deeper sleep. It’s normal to spend about 5% of our sleep time in this stage. However, as we age, we spend more time in this stage and less time in the deeper, restorative stages of sleep. This can lead to feelings of fatigue, cognitive impairment, and even increased risk of health conditions like heart disease and diabetes.

What Can We Do?

While we can’t stop the ageing process, we can improve our sleep quality. Dr. Aquilina suggests several strategies:

• Establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine. This could include reading, taking a warm bath, or listening to calming music.
• Optimize your sleep environment. Keep your bedroom cool, dark, and quiet. Consider using earplugs, an eye mask, or a white noise machine if needed.
• Exercise regularly. Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
• Watch your diet. Avoid large meals, caffeine, and alcohol close to bedtime.
• If you’re struggling with sleep, don’t hesitate to talk to your doctor. They can help rule out any underlying conditions and suggest appropriate treatments.

Remember, while lighter sleep is a normal part of ageing, it doesn’t have to be an inevitable part of it. By taking steps to improve our sleep hygiene, we can ensure that our nights are restful and our days are productive.

As Malta’s population continues to age, let’s make sure we’re not just counting sheep, but also ensuring we’re getting the quality sleep we need to live our best lives. After all, a good night’s sleep is not a luxury, it’s a necessity.

Now, let’s turn in for the night. Sweet dreams, Malta!