Many of us spend a lot of time worrying about better sleep.

Sleep — or the lack of it — is anything but a sleepy topic these days, as medical experts are learning more about the how, why, where and when we sleep. Patterns related to sleep and aging can help deliver a better night’s rest for older adults.

While most of us need eight hours of sleep no matter our age, why is it tougher to get the rest we need as we get into older adulthood? Reasons include biology, sleep habits and today’s stressful world, though there are steps we can take to overcome our sleep deficit and get back to a healthy sleep schedule.

“Sleep is important across all phases of life, as it plays a large part in our mental and physical health,” said Jeff Stallings, a registered polysomnographic technologist at UCHealth Sleep Lab in Steamboat Springs. “I don’t think one part of life is more important in terms of getting enough sleep, but evidence does suggest that our quality, quantity and ability to sleep decline as we age.”

How does lack of sleep affect our lives?

The side effects of not getting enough sleep are far more serious than just being tired.

Lack of sleep affects our:

• Cognitive function.
• Ability to perform certain physical tasks.
• Immune system, raising the risk of infection.
• Memory and the ability to recall details.

Lack of sleep also increases the risk of anxiety and depression. Poor sleep or insomnia also can lead to the release of the stress hormone cortisol, which can make it harder to get a good night’s sleep. That’s because cortisol affects our sleep-wake cycles and can cause inflammation. Inflammation then can increase the risk of heart disease due to weakened blood vessels.

“Sleep is so important because of the negative impact that occurs when we don’t get enough,” Stallings said. “It’s a biological drive. We make repairs, consolidate memories and flush our brains of metabolic waste products when we sleep.”

Why do many older adults experience sleep problems?

There are several reasons why sleep quality declines with age.

Our circadian rhythm — think of it as an internal clock — depends upon external cues, including light and darkness, and manages our sleeping and waking cycles. The circadian rhythm also is key in controlling hormones, metabolism, moods, appetite and the immune system.

Naps and caffeine also can negatively affect our body’s “sleep pressure’’ buildup throughout the day, meaning it’s harder to fall — and stay — asleep.

Newborns don’t have a circadian rhythm at first, and teenagers often have a delayed one, which is why they prefer to stay up late and sleep in late, Stallings said. During our 20s through our 50s, our circadian rhythm stabilizes. But when we reach our 60s, that rhythm shifts toward earlier in the day.

In addition, as we age, the melatonin — a sleep hormone our bodies produce naturally — is released earlier in the day and in reduced quantities. By the time we are 60, we’ve lost 70-to-80% of our deep non-rapid eye movement, or NREM, sleep.

“Our sleep becomes more fragmented, and we wake up during the night and have more difficulty falling back to sleep,” Stallings said. “Our circadian rhythm and the timing of our melatonin release are tied to when we get tired and when we wake up, and that is altered as we age.”

How can you reset your internal sleep clock?

While it’s hard to reverse biology and hormones that come with aging, there are some ways to improve sleep.

“If you treat sleep as important as your diet and part of your overall health, you can make positive changes to your sleep routine,” Stallings said.

Here is what to focus on if you’re an older adult trying to get better quality sleep:

• Creating a dark and quiet environment in which to sleep, which often includes cooler temperatures.
• Limiting big meals before bedtime and restricting caffeine and alcohol intake.
• Restricting exposure to screen and devices. To get a better night’s sleep, avoid exposure to any electronics for at least one hour before bedtime.
• Reading or meditating before bedtime.
• Uncluttering your brain. Everyone has a lot on their minds. Try to reduce worries that might affect your list by making a list of worries before you head to bed. You can deal with your to-do list the next day.
• Maintaining a sleep schedule that entails going to bed and waking up at approximately the same time every day.
• Using white noise or a fan to help filter out background distractions.
• Limiting the use of sleep aids to avoid becoming dependent upon them.
• Making sure any prescription medications are not interacting with your sleep.
• Speak to your doctor if you are concerned about your sleep issues.

“Sleeping is like our diet,” said Stallings. “People don’t give it proper consideration, but it’s just as important as breathing and eating.”

This article first appeared in the Steamboat Pilot.