Over the course of life, the sleep-wake rhythm (circadian
biological rhythm, synchronized over 24 hours by the alternation of day and
night) evolves and the internal structure of sleep changes.
BY THE AGE OF 50, SIGNIFICANT CHANGES ARE TAKING PLACE
- Extension of sleep delay.
- Reduces deep sleep, which is accompanied by a lighter sleeping sensation.
- Increased frequency of sleep disorders.
- Significant sleep fragmentation: increased number and duration of nocturnal arousal.
- Phase shift, with an increasingly early start from age 75.
- Disappearance of deep slow sleep and decrease of paradoxical sleep.
- Reduction in the duration of the night's sleep with the need for a nap in the middle of the day.
More or less marked according
to individuals, this evolution is accentuated by certain behaviors or way of
life. Thus an elderly person, who is physically inactive and who does not come
out much, will have a more split, lighter sleep accompanied by a daytime
sleepiness associated with a regular need for naps.
TO LIMIT THIS PHENOMENON, SEVERAL MEASURES CAN BE ADOPTED:
- Go to bed and get up at regular times.
- Avoid sleeping during the day (except for a short nap of 20 minutes).
- Avoid eating too much in the evening.
- Avoid drinking in large quantities in the evening so as not to have to get up at night due to a too full bladder.
- Exit daily to maintain daily physical activity conducive to better nighttime sleep.
Source: Lescuyer
Laboratory
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