There’s a reason we use the phrase “sleeping like a baby.” Babies and young children seem to have the ability to sleep, and sleep well, just about anytime they need rest. And even teenagers can stretch their sleep well into the afternoon on weekends.
“Good sleep is essential at every age but especially for older adults. It helps maintain memory, concentration, emotional well-being, immune function and physical health. Poor sleep in older adults is linked to increased risk of falls, cardiovascular disease, depression and cognitive decline, including dementia,” said Salma Patel, MD, a sleep medicine specialist with Banner - University Medicine.
As you get older, though, it can be harder to get the solid sleep you need. Sleep issues like trouble falling asleep or staying asleep, or feeling tired when you wake up, are common in older adults. But it’s important to tackle sleep problems because poor sleep can increase your risk of health concerns.
“Many older adults believe poor sleep is just part of aging, so they don’t bring it up with their doctors. But sleep issues are often treatable,” Dr. Patel said.
Understanding sleep changes as you age
“As you age, your sleep patterns naturally shift,” Dr. Patel said. In your older years, you may:
- Sleep fewer than 7 to 8 hours nightly, the recommended amount for most older adults
- Wake up more often during the night
- Sleep more lightly than you did when you were younger
- Wake earlier than you'd like
- Spend less time in deep, restorative stages of sleep
These changes can affect your sleep quality and lead to health concerns like memory issues and fatigue if you don’t manage them.
Common sleep issues in older adults
As you age, you might develop conditions that disrupt your rest. Look out for these common issues:
- Insomnia: Stress, medications or health conditions can make it hard to fall asleep or stay asleep.
- Sleep apnea: This sleep disorder interrupts your breathing during sleep and can interfere with your sleep quality. “Sleep apnea is common in older adults — even in those who aren’t overweight — and may not have typical symptoms like daytime sleepiness,” Dr. Patel said.
- Restless legs syndrome: This condition makes you feel like you have to move your legs, so it interferes with sleep.
- Frequent nighttime urination (nocturia): Age-related changes in bladder function or untreated sleep apnea can mean you need to get up frequently to use the bathroom.
- Chronic pain or medical conditions: Conditions like arthritis or neuropathy, as well as side effects of certain medications, can impact your sleep.
- Circadian rhythm disorders: Sleep phase disorders can make you fall asleep and wake up earlier than you would like.
Tips to improve your sleep habits
"Healthy sleep habits can be powerful, even more so than sleep medications which may increase the risk of falls, confusion and memory issues in older adults," Dr. Patel said.
Taking steps to improve your sleep is key. “The key measure of good sleep is not just duration but how refreshed and alert you feel in the morning,” Dr. Patel said. “If you wake up refreshed and able to function well, you’re likely getting the sleep your body needs — even if it's fewer hours than you used to get.”
These small changes that address your sleep problems and improve your habits can make a big difference in your sleep quality:
- Keep a regular schedule: Go to bed at the same time and wake up at the same time each day — even on weekends and vacation — to support good sleep.
- Develop a calming bedtime routine: Reading, gentle stretches or soft music can signal to your body that it’s time to go to sleep.
- Get daylight exposure: Natural light during the day helps set your internal clock and improve your sleep patterns.
- Stay active: Regular movement supports your overall sleep quality. Avoid intense late-evening workouts, though, since they may keep you awake later than you would like.
- Take short naps: Limit naps to 20 to 30 minutes and don’t nap too late in the day.
- Limit evening triggers: Cutting back on caffeine, alcohol and large meals before bed can help you sleep better.
- Avoid electronics before bed: Blue light can interfere with the way your body produces melatonin.
- Treat allergies: A runny or congested nose, coughing or sneezing can keep you awake.
- Try relaxation techniques: Deep breathing, muscle relaxation, meditation or guided imagery can prepare your body for rest.
- Keep your bed pet-free: If you can’t keep your pets out of your bedroom, give them a bed on the floor so they’re less likely to interrupt your sleep.
Create a sleep-friendly setting
Your bedroom plays a big role in your sleep quality. Here’s how you can make your space a more comfortable:
- Choose supportive bedding: The right mattresses and pillows can keep you comfortable so you sleep better.
- Set the temperature: A cool room between 65 and 68°F may improve your sleep.
- Block light: Use blackout curtains if your room is too bright.
- Reduce noise: White noise machines can help create a calm environment. Check out whether sound machines can support your sleep.
How to address sleep problems
Some sleep issues may require medical attention. It's important to seek help if your sleep problems:
- Last longer than a few weeks
- Interfere with your daily functioning
- Involve unusual movements of your legs or body at night
- Include symptoms such as excessive daytime sleepiness, loud snoring, gasping or choking during sleep
“A sleep specialist or primary care provider can help identify the underlying cause and recommend safe, effective treatment options,” said Dr. Patel.
Your provider may evaluate you for underlying conditions contributing to poor sleep. If you have signs of insomnia (such as trouble falling asleep, staying asleep or waking up too early) and it’s affecting your daytime functioning, they might recommend cognitive behavioral therapy for insomnia (CBT-I).
“CBT-I is a well-established, non-medication-based treatment that has been shown to be both safe and effective,” Dr. Patel added.
The bottom line
Good sleep is essential for your health and well-being. It supports your memory and mood and reduces your risk of falls and accidents. Sleep changes are a normal part of aging but being sleepy or tired all the time is not. Sleep problems don’t have to disrupt your nights or your health.
Improving your habits, optimizing your environment and seeking help for sleep disorders can make a big difference in the quality of your sleep and your life. If you’re not sleeping as well as you should, talk to your health care provider or an expert at Banner Health.
