Quality sleep is essential for physical health, mental clarity, and emotional balance, yet many older adults struggle to get the rest they need. Sleep difficulties in later life may stem from physical discomfort, emotional stress, or underlying health conditions, and they can have a serious impact on daily functioning and overall quality of life.
If you or someone close to you experiences insomnia or disrupted sleep, understanding why sleep changes with age — and learning how to adapt daily habits — can make a meaningful difference. This article explores how ageing affects sleep, how much rest older adults actually need, and practical steps that can support deeper, more restorative sleep.
Why Sleep Often Changes With Age
As the body gets older, natural biological changes occur that can influence sleep. One major factor is a shift in the circadian rhythm — the internal clock that regulates sleep and wakefulness. Older adults may feel sleepy earlier in the evening and wake earlier in the morning.
In addition, deep sleep — the stage most responsible for physical restoration — often decreases with age, while lighter stages of sleep become more common. This can result in frequent awakenings and difficulty staying asleep. Health conditions that are more common later in life, such as arthritis, cardiovascular disease, or sleep apnoea, can further interfere with rest.
Lifestyle Changes and Sleep
Less Structured Daily Routines
Retirement and lifestyle changes can significantly affect sleep habits. Without a regular work schedule, bedtime and wake-up times may become inconsistent, making it harder for the body to settle into a reliable sleep pattern. A lack of routine can reduce the body’s natural readiness for sleep.
Reduced Physical Activity
Lower energy levels, mobility challenges, or chronic conditions can lead to a more sedentary lifestyle. Reduced daytime movement may contribute to poor sleep, as physical activity helps regulate sleep cycles and promotes nighttime tiredness.
Health-Related Sleep Disruptions
Physical and Mental Health Conditions
Chronic pain from arthritis, joint issues, or back problems can make it difficult to find a comfortable sleeping position. Other medical conditions, including heart disease and breathing disorders, may also interrupt sleep.
Mental health plays an important role as well. Depression, anxiety, and cognitive decline can disrupt the natural sleep-wake cycle. Conditions such as dementia may cause confusion, nighttime restlessness, or irregular sleep patterns.
Stress and Emotional Challenges
Stress and anxiety often increase with age due to life changes such as bereavement, health concerns, or adjusting to retirement. Worries about nighttime safety, mobility, or needing assistance can make it harder to relax before bed. Hormonal changes, including those associated with menopause, may also contribute to night sweats, hot flushes, and disturbed sleep.
Comfort and the Sleep Environment
Physical comfort is critical for good sleep. Chronic pain, muscle stiffness, or joint discomfort can lead to frequent waking throughout the night. An unsupportive mattress or poorly fitted pillows may worsen pain and place strain on the spine and neck.
Room temperature also plays a role — a space that is too warm or too cold can disrupt sleep cycles. Worn bedding, unsuitable bed frames, or poor alignment can create pressure points that reduce overall sleep quality.
How Much Sleep Do Older Adults Need?
A common myth is that seniors need less sleep than younger adults. In reality, most older adults still require between seven and nine hours of sleep each night. While the total amount of sleep needed remains similar, sleep quality often declines with age, making healthy sleep habits even more important.
Daily Habits That Support Better Sleep
Stay Active Within Your Limits
Regular physical activity supports better sleep, even at moderate levels. Activities such as walking, swimming, or gentle stretching can improve sleep duration and quality. Avoid intense exercise late in the evening, as it may increase alertness.
Limit Caffeine Intake
Caffeine can stay in the body for many hours and interfere with sleep. Older adults are encouraged to avoid caffeinated drinks after midday and opt for calming alternatives like herbal tea or warm milk in the evening.
Keep the Mind Engaged
Mental stimulation during the day can reduce excessive daytime napping and help regulate sleep patterns. Reading, puzzles, learning new skills, or social interaction can all support healthier sleep.
Manage Anxiety and Stress
Relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm the mind before bedtime. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a well-researched approach that addresses the thoughts and habits that contribute to poor sleep.
Invest in Supportive Furniture
A high-quality mattress and supportive pillows are essential for comfort. For individuals with mobility challenges, adjustable beds can provide improved positioning, reduce pressure on joints, and make it easier to move or get out of bed.
Eat a Nourishing Breakfast
A balanced breakfast can help regulate appetite, energy levels, and mood throughout the day, which in turn supports better sleep at night. Protein-rich foods such as eggs, yoghurt, or nut butters can be especially beneficial.
Eat Light in the Evening
Large or heavy meals close to bedtime may cause discomfort or indigestion. Aim for smaller evening meals and finish eating at least two to three hours before sleep. A light snack combining protein and complex carbohydrates can be helpful if needed.
Limit Daytime Naps
Short naps can be refreshing, but long or late naps may interfere with nighttime sleep. Keep naps brief — around 20 to 30 minutes — and schedule them earlier in the afternoon.
Relax Before Bed
A warm bath or shower in the evening can promote relaxation. The body’s natural cooling afterward helps signal that it’s time for sleep.
Reduce Screen Use in the Evening
Electronic screens emit blue light that can suppress melatonin production. Reducing screen exposure for at least one hour before bedtime can help the body prepare for rest.
Creating a Safer, Calmer Nighttime Environment
Nighttime anxiety can increase if individuals feel unsafe or unprepared.
• Keep a phone within easy reach for reassurance or emergencies.
• Ensure lights, night lamps, or switches are easily accessible.
• Consider safety devices such as fall alarms or emergency response systems.
• Keep the bedroom floor clear to reduce the risk of trips or falls.
• Mobility-friendly beds can reduce physical strain and provide peace of mind.
Final Thoughts
Although ageing can bring challenges that affect sleep, there are many effective ways to improve rest later in life. By maintaining healthy routines, managing stress, staying active, and creating a comfortable and safe sleep environment, older adults can experience more restorative sleep.
For those with ongoing sleep difficulties or mobility concerns, professional advice and supportive equipment may offer significant benefits. With the right approach, better sleep — and better overall well-being — is achievable at any age.
