Growing old and going to bed: Aging’s impact on sleep

Have you noticed that sleep seems trickier as the years go by? You’re not alone—changes in sleep patterns are common with age. While aging is a natural part of life, its impact on sleep can surprise even the most seasoned snoozers.

Let’s dive into how aging affects sleep, common sleep problems in seniors and practical tips that may improve how you rest as the years go by.

How aging affects your sleep

As we get older, our sleep patterns naturally evolve—don’t worry, it’s completely normal. But when sleep feels elusive, or you find yourself wishing for just a bit more shut-eye in the morning, understanding these changes can help you make sense of what’s happening in your body.

Sleep needs as we grow up

• From birth to early childhood: Newborns sleep a lot, but in short bursts. As babies grow, they gradually develop a more regular sleep pattern, shifting towards longer periods of sleep at night and being awake more during the day. By six months, they typically sleep 5–8 hours at a stretch, although some still wake up at night.
• Childhood to adolescence: As children grow, they need less sleep. While toddlers may still need naps, teenagers often want to stay up later and sleep in, shifting their natural rhythm. By adulthood, most of us look at a solid 7–9 hours of sleep each night.
• Adulthood: Sleep patterns tend to stabilise in our 20s and 30s, with most people needing 7–9 hours of sleep to feel refreshed. Some people might need a little more or a little less.
• Older adulthood: In later years, sleep becomes lighter and less consistent. Seniors might spend more time in bed but still find it harder to get that whole, uninterrupted night’s rest. Despite this, the sleep requirement doesn’t change much—7–9 hours is still ideal for overall health.

Common sleep changes when we’re older

• Lighter sleep: Many older adults experience less deep sleep, which can lead to more frequent awakenings throughout the night. It’s just part of aging, but that doesn’t mean you need less sleep.
• Early bedtimes and wake-ups: It’s common for seniors to feel ready for bed earlier in the evening and wake up before sunrise. This happens because of shifts in the circadian rhythm, our internal body clock, similar to how babies’ sleep patterns develop as they grow.
• Shorter sleep duration: While most adults need 7–9 hours of sleep, many seniors find it harder to get this due to frequent awakenings or lighter sleep. However, consistent, restorative sleep is still just as important as ever.

The bottom line is that these changes don’t mean we need less sleep. Our bodies may change, but quality, restful sleep remains important to feeling our best—at any age.

Science and sleep: What’s happening inside your body?

As we age, changes in sleep patterns are more than just a normal part of getting older. Research helps us understand how your brain, hormones and environment all contribute to these changes. Here are some important findings:

• The role of the suprachiasmatic nucleus (SCN): The SCN is a small but mighty group of cells in your brain that acts as your internal clock, regulating when you feel sleepy and wake up (Source: A). As we age, the SCN doesn’t work as efficiently, making it harder to stick to a regular sleep routine (Source: B).
• Light exposure: Light is essential for regulating the circadian rhythm, but many older adults don’t get enough natural daylight. For those living in nursing homes or dealing with conditions like Alzheimer’s, typical sunlight exposure is even more reduced, which can make it even harder to keep that internal clock in sync (Source: C).
• Sleep spindle activity decline: Sleep spindles are brain waves that help with memory and deeper sleep. Research shows that we experience fewer of these spindles as we age, so sleep gets lighter and often more interrupted (Source: D).
• Inflammation: Inflammation in your body can interfere with sleep, mainly affecting the SCN. This can lead to irregular sleep patterns and difficulty staying asleep through the night (Source: E).
• Sleep and overall health: Poor sleep in older adults is linked to a higher risk of cognitive decline (Source: F). Getting better sleep isn’t just about feeling rested—it could also help protect brain health as we age.

These changes in sleep are all part of aging, but with some understanding, we can take steps to manage them and potentially improve the quality of your rest. By paying attention to your sleep needs and adjusting as needed, we can work towards the best sleep possible at any age.

Common sleep problems in older adults

As we age, sleep problems often become more common. It’s part of the process, but understanding these issues can help make them easier to manage. Some of the most common sleep challenges for older adults include:

• Insomnia: Trouble falling or staying asleep is a common issue, often linked to stress, anxiety, or other health concerns (Source: G).
• Sleep apnea: This condition causes pauses in breathing during sleep. It can disrupt rest and lead to poorer sleep quality, especially in seniors (Source: H).
• Restless legs syndrome (RLS): A condition that causes uncomfortable sensations in the legs, making it hard to fall asleep or stay asleep (Source: I).
• Frequent waking: As sleep tends to be lighter with age, seniors may experience frequent awakenings, often due to nighttime urination or other disruptions (Source: J).
• Daytime drowsiness: It’s not unusual for seniors to feel sleepy during the day, often because of sleep disturbances or conditions like sleep apnea (Source: K).

Remember that too little and too much sleep can impact physical and mental health. Finding your sweet spot between restful and restorative sleep is key to sleeping soundly, like Goldilocks.

Why sleep changes with age

To understand why sleep changes as we age, let’s look at a few biological and lifestyle factors (Source: L):

• Melatonin production: Melatonin, the hormone that helps regulate sleep, naturally decreases as we age. Without it, falling asleep and staying asleep can be more difficult.
• Medical conditions: Certain conditions can interfere with sleep and make it harder to get quality rest.
• Medications: Many seniors take multiple medications, some of which can disrupt sleep patterns.
• Lifestyle changes: Retirement and decreased physical activity can lead to irregular sleep schedules, affecting sleep quality.
• Mental health: Anxiety, depression, cognitive decline, or more serious conditions like Alzheimer’s can contribute to sleep disturbances.

These factors help explain why seniors may have trouble getting a good night’s sleep or experience fragmented rest. Understanding the cause of these changes is the first step in improving sleep and overall health.

Tips for better sleep in older adults

If you’re facing sleep challenges, the good news is that small changes may make a big difference. Here are some tips for better sleep:

• Stick to a routine: Try going to bed and waking up at the same time each day. A good routine helps keep your internal clock steady.
• Prioritise activity: Regular physical activity, such as walking or stretching, promotes deeper sleep.
• Create a sleep-friendly environment: Keep your bedroom cool, quiet and dark. If necessary, consider blackout curtains or a sleep mask.
• Limit naps: While a quick nap can be tempting, long or late naps may make it harder to sleep at night.
• Mind your diet: Avoid caffeine, alcohol and heavy meals close to bedtime. If you're hungry, opt for light, healthy snacks.
• Relax before bed: Create a calming nighttime routine—try reading, meditation, or soothing music.
• Seek professional help: If sleep issues persist, reach out to your GP for personalised advice.

By adopting these strategies, seniors can foster healthier sleep patterns and enjoy more restorative rest.

Sleep and seniors: Nurturing rest as you age

Aging may change how you sleep, but understanding these shifts can help you take proactive steps towards improving your rest. Whether you address sleep challenges by adopting a healthier routine or consulting your GP for advice, prioritising sleep is key to staying sharp, active and well-rested at any age. 

Remember, sleep is just as important in your 70s as it was in your 20s—because a good night’s rest never goes out of style.

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