Relationship between sleep and aging

Each and every individual differs in terms of their "personal aging molecules” (proteins and nucleic acids) and "unique aging mechanisms” (genes, diet, exercise). Aging is a gradual series of changes that takes place in a person’s body over time. It is a multi-dimensional process of physical, psychological, and social changes. Growing older might mean learning to manage various health conditions, but again, people deal with problems differently.

Signs of aging include:

• Change in facial contour
• Loss of fat underneath the cheeks and eyes
• Dehydrated skin
• Uneven skin tone such as age spots
• Dark circles
• Thin lips and down-turned mouth
• Pale/ Grey Skin
• Presence of Grey hair
• Wrinkles and fine lines

Sleep and its importance

Sleep is an essential state of the body which enables the body and mind to be at rest, relax, and regenerate, resulting in renewed energy when you wake up. Sound sleep is also important for keeping your body disease-free and healthy. Without enough sleep, the brain cannot function effectively.

Sleep is of two types:

• Non-rapid eye movement (NREM) sleep - Intervals of light and deep slumber without dreams
• Rapid-eye movement (REM) sleep- Involves active dreaming periods

Sleep's age-related effects

Sleeping habits usually alter as you grow older. A majority of individuals are aware that getting older makes it difficult for them to fall asleep. They awaken more frequently at night and earlier than usual in the morning. Many of these changes are due to the body's internal clock (circadian rhythm) changes. () This internal clock, which resides in the hypothalamus of the brain, is composed of millions of cells which collectively make up the suprachiasmatic nucleus (SCN).
Circadian rhythms are 24-hour daily cycles that are regulated by the SCN. When people feel hungry, the body releases particular hormones. Similarly, when they feel tired or alert are all influenced by these circadian rhythms. People's sleep patterns alter as they age as a result of an aging SCN. Non-functioning SCN can interfere with circadian rhythms, which directly affects a person’s ability to think, regulation of body temperature, and behavioural functioning.
Aging can affect the quality of your sleep as well as your sleep patterns. As people age, poor sleep can worsen many health conditions and lower their quality of life. It is essential to understand how aging affects sleep and overall health in order to meet the special needs of older persons.
People are affected differently by aging. Several studies have shown that sleep disturbances are more common in the older generation than the young. The following are some of the ways in which aging affects the quality of sleep:
Changing sleep schedule: The body's circadian rhythms actually advance in time as people get older People commonly experience changing sleep patterns as they age in the form of early morning awakening and mid-day fatigue.
Unusual waking up in the night: Sleep architecture (transitions between various sleep stages) changes as people age, according to research, which may explain why they frequently wake up at night. Adults over the age of 45 years, spend less time in the later, deeper stages of sleep and more time in the earlier, lighter ones.
Daytime napping: According to research, 8% of younger adults and around 25% of older adults, respectively, nap throughout the day. While some experts suggest that a brief nap during the day may be advantageous, a majority of them agreed that longer naps and naps taken later during the day can interfere with nocturnal sleep and make it more difficult to fall asleep at nightfall.
Longer time to recover from sleep schedule changes: Age-related alterations in the body's circadian rhythm regulation make it difficult for older people to adjust to abrupt changes in their sleep schedules, such as those that happen when suffering jet lag or during daylight saving time.

Common sleep disorders in older people
Various health (conditions) like obesity, diabetes, hypertension, osteoarthritis, and heart ailments are related to aging. According to recent studies, between 40% and 70% of older persons experience persistent sleep problems, with up to 50% of instances remaining misdiagnosed. The following are the most common sleep disorders in older adults.
Insomnia (sleeplessness): It is persistent difficulty getting to sleep or staying asleep. Insomnia can become worse due to poor sleeping habits, environmental changes, drugs, and co-occurring medical disorders like asthma or sleep apnea.
Snoring or Sleep Apnea: It is a condition, in which breathing stops for a while during sleep. These pauses are caused by a constriction or collapsing of the upper airway. Sleep apnea may disrupt sleep which may lower oxygen levels, and can cause headaches and drowsiness throughout the day.
Restless leg syndrome: It is a condition in which people constantly want to move their legs, usually in response to an uncomfortable feeling. This generally happens when you're sitting or lying down, especially in the evening or at night.
Daytime drowsiness: It is a feeling of tiredness during the daytime, which most people believe to be a normal part of aging, but it may be a sign of an underlying health condition. Excessive daytime drowsiness in older adults may be a sign of sleep apnea, cardiovascular issues, or cognitive impairment.
Nocturia (Bedtime urination): It is wetting of bed during night time. Nocturia increases as we age due to metabolic changes in the urinary system.

The overall amount of sleep slightly decreases (6.5 to 7 hours per night) as you age. You might have a tougher time in falling asleep, or you might stay in bed longer overall. During night time, older people will have lighter sleep more and feel sleepier during the daytime because the shift from sleeping to waking up is typically short. As older people have disturbed sleep marked by frequent waking up in the middle of the night, they find themselves to be more fatigued by mid-day. So, it is advisable to consult your healthcare provider if you are facing difficulty falling asleep as you age.