Why do elderly people wake up so early? Science explains changes in sleep with aging
There is a clear reason why older people tend to wake up early in the morning, and it is part of the natural aging process. This phenomenon is explained by experts who point out internal changes in the body throughout life.
It’s common to hear jokes about older adults who get up before the sun and, conversely, about teenagers who sleep in. There is a scientific truth behind this: the time our bodies naturally fall asleep and wake up is influenced not only by genetics, but also by natural aging.
As we age, the body undergoes internal and external transformations, which are important factors in the sleep changes observed at older ages. Cindy Lustig, professor of psychology at the University of Michigan, stated that “like most things that change with age, there is not just one reason, and they are all interconnected.”
Our team consulted Lustig and other experts to break down the main causes of early waking and what can be done to get a few extra hours of sleep.
More on this story: New research suggests melatonin may offer effective relief for chronic pain, on par with common painkillers
The science behind earlier waking times in old age
As with other aspects of physical and mental health, the brain becomes less responsive as we age.
“The ‘wiring’ of the brain is probably not detecting and responding to stimuli as well as it should because it is an aging brain,” explained Dr. Sairam Parthasarathy, director of the Center for Sleep and Circadian Sciences at the University of Arizona Health Sciences. These stimuli include sunsets, sunlight, meals, social interactions, and physical activity, which help mark the passage of the day.
“All of these are what we call ‘time givers,’ because they provide the brain with temporal information,” he said. In other words, they help the brain locate itself within the 24-hour circadian cycle.
Therefore, for a younger person, dinner time may signal the brain that bedtime is approaching; for someone older, this connection may not occur in the same way.
The nerves responsible for transmitting these time cues to the brain have suffered the same level of degeneration as the brain itself, Parthasarathy reported. This inability to perceive time cues contributes to older people feeling tired before their children or grandchildren do. Consequently, they wake up fully rested and earlier than most.
How the light your eyes capture influences sleep as you age
“Interestingly, one of the reasons appears to be that the changes in vision that come with age reduce the intensity of light stimulation our brain receives, which plays an important role in ‘adjusting’ our circadian clock and keeping it in rhythm,” Lustig said.
Parthasarathy detailed that this is especially true for people with cataracts, a common eye condition that affects more than 50% of Americans ages 80 and older, according to data from the National Institutes of Health. Cataracts can cause blurred vision, double vision, and general difficulty seeing.
See Also
Electrical discharge knocks man off roof in Jaguaruana after contact with power lines
Global auction raises US$11.9 million and Brazil’s historic currency reaches record value
Former fighter Prichard Colón dies at age 33 after decade in a vegetative state
Learn more: Historic eye autotransplant allows Italian woman to see again after accident
“If there is a cataract, the evening light does not reach the eyes as much, so, for the brain, the sunset is earlier than what actually occurred,” said Parthasarathy.
Why does this matter? With less light reaching the eyes due to vision problems caused by cataracts, the body begins to release melatonin (the sleep hormone) sooner than it should. For younger people, melatonin “starts to rise after sunset,” Parthasarathy said, which explains the feeling of tiredness a few hours later. In the case of individuals with cataracts, whose brain perceives an early sunset, production of the hormone occurs earlier, causing them to feel sleepy earlier at night. Sleeping earlier, naturally, means waking up earlier.
“There is evidence that cataract removal surgery can help improve sleep quality and duration by helping these light cues reach the brain,” Lustig reported.
Strategies to sleep better and delay early awakening
Parthasarathy suggests that for those facing this problem, the advice to avoid screens can be ignored. Instead, the recommendation is to expose yourself to bright light in the late afternoon. This could mean taking a walk outside before sunset, reading a book on a brightly lit iPad, installing artificial lights in your home, or watching television on a brightly lit screen.
These bright lights signal to the brain that the sun has not yet set, which slows down the production of melatonin, explained the expert. To stay up a little later (and, consequently, sleep later), Parthasarathy recommends trying these actions 30 to 60 minutes before sunset, a time that varies depending on the season and location.
The exact length of exposure to bright light can vary and may take a few tries, but he advises a period of exposure of about two hours, keeping the light on after sunset.
On the same topic: Striker Richarlison donates R$60,000 to treat a baby with cataracts in Alagoas
Lustig added that it’s important to avoid drinking alcohol before bed – “although that nighttime drink may make you sleepy, it actually impairs the quality of your rest.” Additionally, she mentioned that physical exercise can contribute to better sleep and that morning sunlight can help the circadian clock follow the rhythms of sunrise and sunset.
In short, changes in sleep patterns are an integral part of life. Although some of these factors are out of your control, you can counter them with healthy habits to ensure the best rest possible.
