Sleep is one of the most important aspects of health for people of any age. However, as we age, we may begin to notice changes in our sleeping patterns, duration, or quality. Good sleep in childhood and adolescence helps ensure we grow and develop properly, but that’s not where the importance ends. Quality sleep is a pillar of healthy aging, yet it’s also one of the things you may notice changing over time.

For example, you may have been able to fall asleep and stay asleep easily when you were younger, but now you find it harder to do either. Sleep is an aspect of our health that affects everything else. It can affect our immune system, our mental health, and the way we are able to function in the day. Getting good quality sleep can become more of a chore as we age for various reasons; some that are more universal may be stress or body aches.

If you've found yourself waking up earlier than you used to, struggling to stay asleep, or feeling less rested in the morning, you're certainly not alone. These experiences are common among older adults, but that doesn't mean poor sleep should simply be accepted as an unavoidable part of aging.

While some changes in sleep are completely normal as we age, others may be linked to underlying medical conditions, medications, or lifestyle habits that can be improved and discussed with a physician. Understanding why sleep changes with age can help seniors, their family, and their caregivers recognize what's expected, identify potential health concerns, and take proper steps toward ensuring better rest.

Is It Normal for Sleep to Change with Age?

To answer simply, yes. But we know you’re not reading this for a simple answer…you want to know why sleep changes when we age. It’s a rather interesting and in-depth as to all of the reasons why sleep changes as we age. 

The National Sleep Foundation recommends that adults aged 65 and older get 7 to 8 hours of sleep a night. This recommendation is supported by evidence that older adults sleeping anywhere from 6 to 9 hours have better cognition, mental and physical health, and quality of life compared to older adults with shorter or longer sleep durations. Thus, the need for sleep is not reduced in older adults, but the ability to get the required sleep may be decreased due to normal changes in sleep.

An article on sleep in normal aging found that aging is associated with decreased ability to maintain sleep (increased number of awakenings and prolonged nocturnal awakenings), reduced nocturnal sleep duration, and decreased deep sleep (slow wave sleep). Total sleep time (TST) gradually decreases with age from pediatric to older adult. Data from a study with 160 healthy adults (without sleep complaints) aged between 20 and 90 found that TST decreased about 8 minutes per decade in males and 10 minutes per decade in females. The findings of this study also found that the total sleep time (TST) plateaued after 60 years of age.

There is little evidence to support the idea that the inability to fall asleep or go back to sleep after waking up has any correlation to aging, as these are rather common throughout one's entire life and are constant. 

Every person and their sleep habits and cycles are different. It is common, however, for older adults to often experience lighter sleep, more awakenings, and changes in the time they feel tired.

Because many of these changes in sleep are due to normal effects of aging, it can be hard to determine if it’s something else going on or something to be concerned about. The number one clue that it’s something that you should seek answers for is if it’s interfering with daily life. Many people assume poor sleep is simply "part of getting older," but chronic insomnia, excessive daytime fatigue, loud snoring, or repeatedly waking up gasping for air are not considered normal and should be evaluated by a healthcare professional.

The good news is that once you’re able to understand the reasons behind any sleep problems and implement the proper changes or treatments, your senior loved one will experience improved sleep quality and maintain better overall health.

Your Internal Clock Changes Over Time

One of the biggest reasons sleep changes with age is the body's internal clock, known as the circadian rhythm. This biological clock helps regulate when we feel awake and when we feel sleepy by responding to light and darkness.

An article on Sleep, Circadian Rhythms, and Aging found that recent studies provided evidence to support the link between sleep or circadian rhythms and cognition, pain, and multimorbidity in older adults.

As people age, their internal clock often shifts forward in time; this is called a phase advance. Some seniors may begin feeling tired earlier in the evening and naturally wake up earlier in the morning than they did during younger adulthood. 

An article on why older adults wake up early explains that the process of aging can cause a person’s circadian rhythms, daily bodily fluctuations that include the sleep-wake pattern, to weaken. These circadian rhythm changes can cause disrupted sleep and more daytime tiredness.

These natural shifts aren’t inherently harmful, but they can feel inconvenient or bothersome. Participating in outdoor activities, staying active, and maintaining a consistent sleep schedule can help to reinforce a healthy circadian rhythm. 

Deep Sleep Becomes Harder to Achieve

Sleep isn't one continuous state; instead, there are stages of sleep and the corresponding restfulness they bring. While sleeping each night, our body cycles through several stages of sleep, including light sleep, deep sleep, and REM sleep. If someone is mainly experiencing light sleep, they might feel fatigued despite having an adequate amount of total sleep hours. 

Deep sleep is vital because it’s our body's opportunity to repair and restore, strengthen the immune system, and consolidate memories. However, as we age, the amount of deep sleep we are able to achieve naturally decreases. Because of this, older adults spend more time in lighter stages of sleep, making it easier to wake more often or be disturbed by sounds, movement, or temperature changes. These changes can result in that feeling of waking up not entirely rested.

Research on this further explains that as people get older, they often experience changes in their sleep architecture. Sleep architecture refers to how people cycle through the different stages. Older adults spend more time in the earlier and lighter stages of sleep and less time in the later, deeper stages.

Health Conditions Can Interrupt Restful Sleep

Many chronic health conditions become more common with age, and nearly all of them can interfere with sleep. Whether it be chronic pain from conditions like arthritis, which can make it difficult to find a comfortable sleeping position, or experiencing acid reflux, which often worsens during the night, causing discomfort and sleep interruptions. 

Other possible health conditions that affect sleep include:

• Sleep apnea: one of the most frequently overlooked conditions among seniors. In sleep apnea, the airway collapses repeatedly during sleep, causing micro-awakenings that reset your sleep stage before deep sleep can accumulate. It causes repeated pauses in breathing during sleep, leading to loud snoring, frequent awakenings, and excessive daytime fatigue. Left untreated, sleep apnea increases the risk of heart disease, stroke, high blood pressure, and cognitive decline. Obstructive sleep apnea becomes more common with age and is a major thief of deep sleep.
• Restless legs syndrome: a common condition that causes uncomfortable sensations in the legs, creating an overwhelming urge to move them while resting.

It’s hard to pinpoint what exactly could be causing sleep disruptions, as everyone has unique symptoms based on their medical history and diagnoses. This is why we always recommend seeing a doctor for any questions and to talk about treatment options to help ensure restful sleep, while also managing any health conditions. Treating the underlying condition can often lead to better sleep without the need for further intervention with things like sleep medications.

The Impact of Medications on Sleep

Many older adults take multiple medications each day, and some prescriptions can unintentionally affect sleep quality. Some antidepressants, corticosteroids, antihistamines, and blood pressure medications can reduce deep sleep or fragment nighttime awakenings.

This doesn’t mean you should stop taking any medications prescribed to you. However, if you are experiencing trouble falling asleep or staying asleep, you should talk to your doctor about the medications you're taking and ask if any of them impact sleep and how they might suggest moving forward. 

Because medication interactions become more likely as the number of prescriptions increases, seniors experiencing new sleep problems should review all medications, including over-the-counter ones, vitamins, and supplements, with their healthcare provider. They might suggest trying a different medication, taking it at a different time of day, or trying a lower dose.

Lifestyle Habits That Can Improve Sleep

Sadly, there is no one magical solution to increase or ensure quality or deeper sleep for older adults, but there are some habits and lifestyle changes you can put in place to help your sleep overall. Some suggestions include:

• Sunshine, an excellent tool for strengthening your circadian rhythm
• Sleep in a cool and comfortable bedroom
• Maintain a sleep and wake schedule by going to bed and getting up at the same time each day
• Stay active and exercise, just not too close to bedtime
• Limit caffeine, especially later in the day
• Avoid daytime naps 

When Should You Talk to a Doctor?

Occasional restless nights happen to everyone, but persistent sleep problems are a sign to speak with a medical professional. If the issue is ongoing, interferes with daily life and activities, and doesn’t seem to improve over time or with the help of good habits, you should consider consulting with a doctor.

Whether it be a basic medical evaluation or a sleep study, a medical professional can help identify treatable conditions and come up with a treatment plan to ensure your senior loved one has better sleep, and thus better overall health.

Better Sleep Supports Healthy Aging

Quality sleep is associated with better balance, improved mood, stronger cognitive function, lower risk of falls, and greater independence. But getting quality sleep isn’t always easy, especially as we age. Although sleep naturally changes as we age, poor quality sleep shouldn’t just be accepted blindly. It’s important to evaluate one's symptoms and how their quality of sleep affects their day-to-day life.

For seniors, caregivers, and family members alike, prioritizing healthy sleep is one of the simplest yet most impactful investments in long-term health and quality of life. Getting quality sleep is an important part of healthy aging, but it's just one piece of maintaining overall health and independence as we grow older. Whether you're a senior looking for reliable information, a family caregiver seeking guidance, or a professional serving older adults, having access to trusted resources can make all the difference; that’s what Senior Industry Services is for! 

Written for Senior Industry Services by Lauren Hope Bartling

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