Retirement is supposed to be the golden time of life when work is set aside and leisure time is filled with enjoyable pastimes. For too many, however, health problems can significantly impair the quality of life in these latter years. In particular, retirement can profoundly undermine sleep and be associated with factors leading to increasing insomnia difficulty. Discover how retirement can ruin sleep and avoid the pitfalls that entrap too many retirees.
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Work Ends, A New Lifestyle Begins
Many people long for the end of working life. Retirement is celebrated as an opportunity that everyone works toward. In some cases, however, retirement-related changes can be problematic, especially negatively impacting sleep.
During the working years, most people adhere to a regular schedule. Thealarm clockprompts a consistent wake time to arrive at work on time. Though some people work less traditional shifts, many keep a consistent schedule Monday through Friday. This consistent wake time can help to reinforce the circadian patterns of sleep, including consistency in feeling sleepy, and reduce the chance of developing insomnia.
Many older people notice that their sleep quality diminishes. It becomes harder to fall asleep. There are more frequent awakenings during the night.Early morning awakeningsmay come unbidden and lead to distress. Extra time spent in bed may contribute to insomnia. There can be other causes of diminished sleep quality as well.
Even among the healthy, changes in daytime activities may impact sleep at night. A more restricted lifestyle, with less physical or social activity, may undermine sleep quality. Increased frequency of naps may affect the ability to sleep at night. Limitations in exercise can further diminish sleep quality. Increased use ofalcoholor medications may exacerbate insomnia.
Depression, common among older people for various reasons, can provoke early morning awakenings.Financial stress can lead to anxiety and this may also worsen insomnia. Failing health or the death of loved ones may provoke similar distress.
Sleep Suffers Due to Other Conditions
Unfortunately, other sleep conditions become more frequent with aging.Obstructive sleep apneamay provoke nocturnal awakenings. It is associated with snoring, daytime sleepiness, waking to urinate, and teeth grinding. When left untreated, it may worsen hypertension, and diabetes, and increase the risks of heart attack and stroke.
Other sleep disorders also increase late in life.Restless legs syndromeandleg crampsoccur more frequently among the elderly, interfering with the ability to get to sleep.REM behavior disordermay lead to dream enactment behaviors. Advanced sleep-wake phase disorder occurs more in older populations. This may lead to falling asleep early at night and waking several hours too early.
There are other potential contributors as well. Chronic pain can impact sleep quality. Many other seemingly unrelated medical conditions from heart disease to stroke that occur more among the aged, can likewise impact sleep quality.
Some of the changes that occur in retirement can begin to affect the ability to sleep soundly. Moreover, these various sleep disorders and other medical conditions, as well as the use of certain medications, may begin to take a toll.
If you begin to struggle with sleep during retirement, try to fix your wake time and get 15 to 30 minutes of sunlight upon awakening. Try to be active during the daytime and limit napping, especially if you have insomnia at night. Go to bed when you feel sleepy, with a goal of seven to eight hours of total sleep time nightly. Avoid spending extra time in bed as this will only worsen the quality of sleep.
A Word From Verywell
If your problems persist, consider speaking with a board-certified sleep specialist for further evaluation and treatment options. In some cases,cognitive behavioral therapy for insomnia (CBTI)may be helpful to teach skills that can enhance sleep. Often a sleep study may be important to identify sleep apnea and other conditions that may be undermining sleep.
Retirement really can be the golden years of life but only if you consistently get a good night’s sleep at night.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Restructure your day to get a better night’s sleep.Hagen EW, Barnet JH, Hale L, Peppard PE.Changes in sleep duration and sleep timing associated with retirement transitions.Sleep. 2016;39(3):665-673. doi:10.5665/sleep.5548National Institute of Mental Health.Sleep- wakefulness.Gulia KK, Kumar VM.Sleep disorders in the elderly: a growing challenge: Sleep in elderly.Psychogeriatrics. 2018;18(3):155-165. doi:10.1111/psyg.12319Desjardins S, Leblanc MF, Desgagné A.Sleep cognitions associated with anxiety and depression in the elderly.CIA. 2015:575. doi:10.2147/CIA.S77384Maeder MT, Schoch OD, Rickli H.A clinical approach to obstructive sleep apnea as a risk factor for cardiovascular disease.Vasc Health Risk Manag. 2016;12:85-103. doi:10.2147/VHRM.S74703Suzuki K, Miyamoto M, Hirata K.Sleep disorders in the elderly: Diagnosis and management.J Gen Fam Med. 2017;18(2):61-71. doi:10.1002/jgf2.27Kishimoto Y, Okamoto N, Saeki K, et al.Bodily pain, social support, depression symptoms and stroke history are independently associated with sleep disturbance among the elderly: a cross-sectional analysis of the Fujiwara-kyo study.Environ Health Prev Med. 2016;21(5):295-303. doi:10.1007/s12199-016-0529-zFiorentino L, Martin JL.Awake at 4 a. M. : treatment of insomnia with early morning awakenings among older adults.J Clin Psychol. 2010;66(11):1161-1174. doi:10.1002/jclp.20734Additional ReadingKryger, MHet al. “Principles and Practice of Sleep Medicine.“ExpertConsult, 6th edition, 20176.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.Restructure your day to get a better night’s sleep.Hagen EW, Barnet JH, Hale L, Peppard PE.Changes in sleep duration and sleep timing associated with retirement transitions.Sleep. 2016;39(3):665-673. doi:10.5665/sleep.5548National Institute of Mental Health.Sleep- wakefulness.Gulia KK, Kumar VM.Sleep disorders in the elderly: a growing challenge: Sleep in elderly.Psychogeriatrics. 2018;18(3):155-165. doi:10.1111/psyg.12319Desjardins S, Leblanc MF, Desgagné A.Sleep cognitions associated with anxiety and depression in the elderly.CIA. 2015:575. doi:10.2147/CIA.S77384Maeder MT, Schoch OD, Rickli H.A clinical approach to obstructive sleep apnea as a risk factor for cardiovascular disease.Vasc Health Risk Manag. 2016;12:85-103. doi:10.2147/VHRM.S74703Suzuki K, Miyamoto M, Hirata K.Sleep disorders in the elderly: Diagnosis and management.J Gen Fam Med. 2017;18(2):61-71. doi:10.1002/jgf2.27Kishimoto Y, Okamoto N, Saeki K, et al.Bodily pain, social support, depression symptoms and stroke history are independently associated with sleep disturbance among the elderly: a cross-sectional analysis of the Fujiwara-kyo study.Environ Health Prev Med. 2016;21(5):295-303. doi:10.1007/s12199-016-0529-zFiorentino L, Martin JL.Awake at 4 a. M. : treatment of insomnia with early morning awakenings among older adults.J Clin Psychol. 2010;66(11):1161-1174. doi:10.1002/jclp.20734Additional ReadingKryger, MHet al. “Principles and Practice of Sleep Medicine.“ExpertConsult, 6th edition, 20176.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.Restructure your day to get a better night’s sleep.Hagen EW, Barnet JH, Hale L, Peppard PE.Changes in sleep duration and sleep timing associated with retirement transitions.Sleep. 2016;39(3):665-673. doi:10.5665/sleep.5548National Institute of Mental Health.Sleep- wakefulness.Gulia KK, Kumar VM.Sleep disorders in the elderly: a growing challenge: Sleep in elderly.Psychogeriatrics. 2018;18(3):155-165. doi:10.1111/psyg.12319Desjardins S, Leblanc MF, Desgagné A.Sleep cognitions associated with anxiety and depression in the elderly.CIA. 2015:575. doi:10.2147/CIA.S77384Maeder MT, Schoch OD, Rickli H.A clinical approach to obstructive sleep apnea as a risk factor for cardiovascular disease.Vasc Health Risk Manag. 2016;12:85-103. doi:10.2147/VHRM.S74703Suzuki K, Miyamoto M, Hirata K.Sleep disorders in the elderly: Diagnosis and management.J Gen Fam Med. 2017;18(2):61-71. doi:10.1002/jgf2.27Kishimoto Y, Okamoto N, Saeki K, et al.Bodily pain, social support, depression symptoms and stroke history are independently associated with sleep disturbance among the elderly: a cross-sectional analysis of the Fujiwara-kyo study.Environ Health Prev Med. 2016;21(5):295-303. doi:10.1007/s12199-016-0529-zFiorentino L, Martin JL.Awake at 4 a. M. : treatment of insomnia with early morning awakenings among older adults.J Clin Psychol. 2010;66(11):1161-1174. doi:10.1002/jclp.20734
Harvard Health Publishing.Restructure your day to get a better night’s sleep.
Hagen EW, Barnet JH, Hale L, Peppard PE.Changes in sleep duration and sleep timing associated with retirement transitions.Sleep. 2016;39(3):665-673. doi:10.5665/sleep.5548
National Institute of Mental Health.Sleep- wakefulness.
Gulia KK, Kumar VM.Sleep disorders in the elderly: a growing challenge: Sleep in elderly.Psychogeriatrics. 2018;18(3):155-165. doi:10.1111/psyg.12319
Desjardins S, Leblanc MF, Desgagné A.Sleep cognitions associated with anxiety and depression in the elderly.CIA. 2015:575. doi:10.2147/CIA.S77384
Maeder MT, Schoch OD, Rickli H.A clinical approach to obstructive sleep apnea as a risk factor for cardiovascular disease.Vasc Health Risk Manag. 2016;12:85-103. doi:10.2147/VHRM.S74703
Suzuki K, Miyamoto M, Hirata K.Sleep disorders in the elderly: Diagnosis and management.J Gen Fam Med. 2017;18(2):61-71. doi:10.1002/jgf2.27
Kishimoto Y, Okamoto N, Saeki K, et al.Bodily pain, social support, depression symptoms and stroke history are independently associated with sleep disturbance among the elderly: a cross-sectional analysis of the Fujiwara-kyo study.Environ Health Prev Med. 2016;21(5):295-303. doi:10.1007/s12199-016-0529-z
Fiorentino L, Martin JL.Awake at 4 a. M. : treatment of insomnia with early morning awakenings among older adults.J Clin Psychol. 2010;66(11):1161-1174. doi:10.1002/jclp.20734
Kryger, MHet al. “Principles and Practice of Sleep Medicine.“ExpertConsult, 6th edition, 20176.
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