How Sleep Changes As We Age—and What You Can Do About It

As we get older, it’s common for sleep to change. You might notice that you wake up more during the night, feel sleepy earlier in the evening, or don’t feel as refreshed in the morning—even after a full night in bed.

These changes are a normal part of aging—but they don’t mean poor sleep is something you just have to live with.

🕰️ Common Sleep Changes with Age

  • Lighter sleep and more frequent awakenings

  • Earlier bedtimes and wake times (called a “phase advance”)

  • Less deep sleep and shorter REM sleep periods

  • More nighttime bathroom trips

  • Increased sensitivity to light, noise, and temperature changes

These shifts are linked to changes in your brain’s sleep regulation systems, hormone levels, and health conditions that become more common with age.

💭 Sleep Problems Are Not Inevitable

While sleep may become more fragile, ongoing sleep problems—like insomnia, daytime fatigue, or frequent waking—are not a normal part of aging. They may be caused by:

  • Pain, arthritis, or chronic health conditions

  • Anxiety, depression, or loneliness

  • Medications that interfere with sleep

  • Poor sleep habits or irregular routines

  • Underlying sleep disorders, like sleep apnea or restless legs

Go Back to Learn More About Sleep

Video: Sleep and Aging: What’s Normal and What’s Not?

🌟What You Can Do

The good news? Many older adults can improve their sleep with small changes and the right support. Here’s what can help:

  • Stick to a consistent sleep schedule, even on weekends

  • Get morning sunlight to keep your internal clock on track

  • Avoid long naps, especially in the late afternoon

  • Practice a relaxing bedtime routine

  • Talk with a healthcare provider if you snore, have leg discomfort, or wake up unrefreshed

If you’re waking too early, lying awake at night, or feeling tired all day—you’re not alone. And you don’t have to just live with it.

You can get this information as a handout, just ask.

 

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