From BuzzFeed · · 1m 10s
Why Older People Wake Up Earlier
Older people wake up earlier due to aging brain changes and reduced light cues.
In brief
Older people wake up earlier due to aging brain changes and reduced light cues. Aging brains receive less light, causing earlier melatonin release and earlier wake times. Originally reported by BuzzFeed.
Aging brain changes sleep timing
Older people wake up earlier because their brains process time cues less effectively as they age.
“Like most of the things that change with age, there’s not just one reason, and they are all interconnected”
Time cues from the brain decline
The brain’s ability to sense sunset, sunlight, meals, and social cues that mark daily time decreases with age.
“These are all what we call time givers, or they give time to the brain”
Cataracts affect sleep timing
People with cataracts, which affect over 50% of Americans aged 80 and up, perceive sunset earlier due to reduced light.
“If there’s cataracts, the evening light doesn’t go into the eyes as much, so, according to the brain, sunset is earlier than when it actually set”
Melatonin release happens earlier
Less light input causes the body to release melatonin earlier, making older people feel tired sooner.
“For younger people, melatonin 'starts rising after sunset', which is why you generally feel tired a few hours after”
Bright light helps sleep timing
Exposure to bright light 30 to 60 minutes before sunset can delay wake times by helping the brain sense later sunsets.
“These bright lights will tell the brain that the sun hasn’t set yet, which will hold the melatonin production”
Sleep tips for older adults
Avoid alcohol before bed, exercise regularly, and get morning sunlight to improve sleep quality and duration.
“While that nightcap might make you sleepy, it actually disrupts the quality of your sleep”
Sleep changes are natural
Changes in sleep patterns are part of aging, but healthy habits can counteract them for better rest.
“All in all, changes in sleep patterns are a part of life. While some of these factors are out of your control, you can also counteract them with healthy habits so you can get your best rest”
The key point
Aging brains receive less light, causing earlier melatonin release and earlier wake times.
