Nothing quite compares to a great night’s sleep! A night of uninterrupted sleep leads to a productive day, a better mood, and a higher sense of well-being. However, maintaining good sleep quality on a nightly basis is paramount for overall health and healthy aging.
Studies have shown that the sleep cycle changes with age, even in healthy aging adults. A common change is a decreased ability to maintain sleep. In normal aging, it is common to awaken more times in the middle of the night than in young adulthood. Total sleep time also decreases with age, with an average reduction of about 10 to 12 minutes per decade of life. Interestingly, once most adults reach about 60 years of age, the reduction in sleep time tends to plateau.
One of the most frustrating complaints about sleep patterns comes from abrupt changes to the circadian rhythm, the body’s natural cycle over a 24-hour period. Many older adults experience a ‘phase advance’ in their circadian rhythms, where bedtime becomes earlier in the evening, and waking time becomes earlier in the morning—usually much earlier than desired. This disruption in the circadian rhythm is believed to occur due to changes in the secretion of melatonin, cortisol, or a combination of both.
Many conditions and imbalances can lead to difficulty sleeping through the night. Common conditions that can affect sleep quality include (but are not limited to) impaired digestion, thyroid complications, fluctuations in sex hormones, a dysregulated cortisol cycle, chronic pain, and anxiety. For example, a healthy GI tract needs to be colonized with healthy bacteria. Otherwise, an overgrowth of ‘bad bacteria’ can lead to the production of byproducts (or lack thereof) that disrupt the circadian rhythm. The thyroid secretes thyroid-stimulating hormone (TSH), which is influenced by the circadian rhythm. TSH levels are low during the day and steadily rise in the afternoon and evening, then decline through the night. A disruption in TSH secretion can lead to difficulty sleeping through the night. Finally, a dysregulated cortisol cycle can also affect the ability to sleep. Cortisol is meant to rise in the morning upon waking and slowly decrease throughout the day. When cortisol levels remain elevated at night, sleep is inhibited and almost impossible.
Addressing sleep concerns is certainly not a one-size-fits-all approach; everyone has a unique health situation that must be carefully considered to determine the best course of action. Lifestyle habits that may improve sleep quality include regular physical activity, choosing healthier food options, and taking the time to properly unwind before bed. If these changes do not improve sleep quality, it is time to run a comprehensive blood panel (or possibly a stool test) to look for other underlying causes. Know that there are alternative options for a better night’s sleep before reaching for an over-the-counter remedy or a prescription.
As a naturopathic doctor and health coach, I am always looking for the root cause(s) that may be affecting the sleep cycle and addressing them accordingly. Why stay up all night? Ready to feel more rejuvenated in the morning? Book a FREE 15-minute meet and greet today!
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Author: Dr. Kellyann Tomko, ND
References
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Wright, KP., Frey, DF. Age related changes in sleep and circadian physiology: from brain mechanisms to sleep behavior. In: Avidan, AY., Alessi, C., editors. Geriatric Sleep Medicine. 1st. New York, NY: 2008. p. 1-18.
Sejbuk M, Siebieszuk A, Witkowska AM. The Role of Gut Microbiome in Sleep Quality and Health: Dietary Strategies for Microbiota Support. Nutrients. 2024 Jul 13;16(14):2259. doi: 10.3390/nu16142259. PMID: 39064702; PMCID: PMC11279861.
Ikegami K, Refetoff S, Van Cauter E, Yoshimura T. Interconnection between circadian clocks and thyroid function. Nat Rev Endocrinol. 2019 Oct;15(10):590-600. doi: 10.1038/s41574-019-0237-z. Epub 2019 Aug 12. PMID: 31406343; PMCID: PMC7288350.
Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.