After 60 years, the quality of sleep is important. As a result, doctors recommend sleeping a precise number of hours. We reveal all the details on the subject.
The sleep after 60 years should not be overlooked, especially that 30% of seniors suffer from sleep apnea. Despite the natural changes in age -related biological rhythm, it remains essential for the physical and mental health. Sleep often becomes lighter, interspersed with night awakenings, but that does not mean that the duration should be reduced. On the contrary, the needs remain important. According to doctors, seniors have to sleep between 7 and 8 hours a night to get fully recovering. Here is how to adapt your habits and preserve the quality of your nights while respecting the specific needs of your age.
Why is sleep evolving after 60 years?
More frequent and more striking awakenings
With age, sleep becomes more fragmented. Dr. Marc Rey explains that the brain of seniors no longer sleeps homogeneously. Certain areas remain active to process information, which causes more frequent awakening. Each sleep cycle for about 90 minutes, these alarm clocks are more striking after 60 years. We therefore keep more the memory, which gives the impression of a less restful sleep. However, these interruptions are normal, and do not mean that the repos is ineffective if the overall duration remains sufficient.
A deeply reduced deep sleep
Lent deep sleep, essential for recovery, naturally decreases with age. This phenomenon is due to a modification of thebrain activity. The deep sleep becomes lighter, less constant, and certain phases can even disappear temporarily. This does not indicate a bad sleep, but a different brain functioning, underlines the Journal des Femmes. This transformation is not pathological, as long as the body recovers. It is therefore important to adjust your expectations: a quality sleep does not necessarily mean a sleep without awakening, but a sleep which we wake up rested.
Needs that remain high despite the age
Contrary to popular belief, seniors should not drastically reduce their sleep time. Between 60 and 64, it is recommended to sleep between 7 and 9 hours. After 65 years, the ideal is to keep between 7 and 8 hours of rest. These durations allow optimal recovery of Cognitive and physical functions. Some people sleep naturally less, but the quality remains essential. A good sleep is recognized by an alarm clock without excessive fatigue. It is a more reliable indicator than the strict duration of nights.
Tips for sleeping better
Good practices to adopt from evening
A good lifestyle promotes quality sleep. It is recommended to avoid screens before bedtime, to maintain a regular sleep schedule, and to favor a soothing atmosphere in the room. A light dinner, a calm activity at the end of the day, or a relaxing infusion Can help fall asleep, but also the consumption of this fruit. It is also advisable to limit the exciting after 4 p.m. By respecting these simple rules, night awakenings are often reduced, and the quality of the rest gradually improves, even in the presence of lighter sleep.
The role of the nap during the day
To compensate for the less recovering nights, a short daily nap can be beneficial. It allows you to recharge its batteries without disturbing night sleep, provided that it is well calibrated. Specialists recommend a nap of 15 to 20 minutes maximum, to be taken between 1 p.m. and 2 p.m. She must never exceed 30 minutes to avoid a counterproductive effect. Well used, this break makes it possible to alleviate the effects of age -related fatigue and improve concentration and mood throughout the day.
Take into account age -related disorders
Divers medical factors Can harm sleep in seniors: joint pain, hot flashes, urinary or respiratory disorders. These inconveniences disturb the natural sleep cycle. Adapted medical management can improve the quality of nights. It is also useful to consult a specialist if the insomnia become too frequent. Dr. Marc Rey, president of the INSV, recommends a global approach mixing lifestyle, treatment of associated pathologies and adaptation of rest habits to preserve a restful sleep after 60 years.
