Waking earlier or more often at night? Discover why sleep changes as we get older and easy, practical tips to help you sleep better.
If you’ve started waking up at 5am without an alarm, or finding yourself wide awake at 3am, you’re not alone. Sleep naturally changes as we get older. The good news is that poor sleep isn’t something you simply have to accept, and many of the changes can be managed with a few simple adjustments.
How Sleep Changes With Age
Your body clock shifts earlier. As we age, our internal body clock (circadian rhythm) tends to move forward. That means you may feel sleepy earlier in the evening and wake up earlier in the morning.
You get less deep sleep. Deep sleep is the most restorative stage, and we tend to get less of it as we get older. Lighter sleep makes it easier to be woken by noise, light or discomfort.
You wake more during the night. Sleep often becomes more broken with age. Trips to the bathroom, aches and pains, and lighter sleep can all add up to more time awake.
Hormones play a part. Some research suggests the body produces less melatonin, the hormone that helps regulate sleep, as we age. For women, menopause can also bring hot flashes and night sweats that disrupt sleep.
Is Poor Sleep Just Part of Getting Older?
Not necessarily. Older adults still need roughly the same amount of sleep as younger adults, generally around seven to eight hours a night for those aged 65 and over. Some changes to your sleep pattern are normal, but feeling tired most days isn’t something you should just live with.
If you regularly struggle to fall or stay asleep, feel exhausted during the day, or have been told you snore loudly or gasp in your sleep, it’s worth speaking to your doctor. These can be signs of insomnia or sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Both are treatable.
For people aged 65 and over in the US, Medicare Part B can cover sleep studies to diagnose obstructive sleep apnea, as well as CPAP equipment to treat it, when certain conditions are met. Boomer Benefits, a leading Medicare broker, can help you understand what your coverage includes, so worries about cost don’t stop you from getting checked.
It’s also worth asking your doctor or pharmacist whether any medications you take could be affecting your sleep, as some can.
Simple Ways to Sleep Better
Stick to a Regular Schedule
Going to bed and getting up at the same time every day, including weekends, helps keep your body clock steady.
Get Some Morning Daylight
Natural light early in the day is one of the strongest signals for your body clock. A morning walk or having breakfast by a sunny window can make a real difference.
Be Smart About Naps
A short nap can be refreshing, but long or late naps can make it harder to sleep at night. If you nap, keep it short and aim for early afternoon.
Watch Caffeine and Alcohol
Caffeine can stay in your system for hours, so try to avoid it from mid-afternoon onwards. Alcohol might help you drift off, but it tends to disrupt sleep later in the night.
Stay Active
Regular exercise can help you fall asleep more easily and sleep more deeply. Walking, swimming, yoga and gentle strength work all count. Just try to finish any vigorous exercise a few hours before bed.
Make Your Bedroom Sleep-Friendly
A cool, dark and quiet room works best. If aches and pains keep you awake, it may be worth looking at whether your mattress and pillows still give you the right support.
Create a Wind-Down Routine
Give yourself 30 to 60 minutes to relax before bed. Put screens away, dim the lights, and try reading, a warm bath or some gentle breathing exercises.
Ease Up on Evening Drinks
Cutting back on fluids in the couple of hours before bed can reduce those middle-of-the-night bathroom trips.
Don’t Lie There Worrying
If you can’t sleep after around 20 minutes, get up and do something calm in dim light until you feel sleepy, then head back to bed. This helps your brain keep linking your bed with sleep rather than frustration.
Sleep Is Self-Care
Good sleep supports your mood, energy, memory and overall health at every age. While your sleep may look a little different than it did in your thirties, small, consistent habits can help you rest better and wake up feeling more like yourself. And if something doesn’t feel right, don’t hesitate to get it checked out.
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