Why Sleep Becomes Harder With Age and What You Can Do About It

Many older adults find it difficult to enjoy a full and uninterrupted night’s sleep. While this can feel frustrating, sleep experts say there are clear reasons behind these changes and practical steps that can help improve rest.

Sleep psychologist Shelby Harris explained that as people grow older, the structure of sleep changes. From the 60s and 70s onward, sleep tends to become lighter. This means older adults wake up more easily during the night. Common issues such as insomnia also become more frequent, and many people need to use the bathroom more often at night, which disrupts sleep.

According to the Sleep Foundation, a large percentage of adults aged 65 and above experience ongoing sleep problems. Hormonal changes also play a role. In women, declining levels of estrogen and progesterone can lead to hot flashes, night sweats and increased risk of sleep apnea. These changes can make it harder to stay asleep.

There may also be biological reasons for lighter sleep in later life. Deep sleep is the stage when the body repairs muscles and supports growth. Younger people, especially children, need more of this stage of sleep. As people age, the body requires less physical growth and repair, which may partly explain why deep sleep decreases. However, pain, discomfort and frequent urination can also cause repeated waking.

Despite these changes, experts stress that it is a myth that older adults need much less sleep. While sleep patterns may shift, the body still requires adequate rest for overall health. Some older adults compensate for poor night-time sleep with daytime naps, especially if their daily routine becomes less structured. However, excessive daytime sleep can make it even harder to rest properly at night.

There are several ways to support better sleep with age. Maintaining a cool, dark and quiet bedroom environment remains important. Keeping a regular bedtime and wake-up schedule also helps regulate the body clock. For those who wake often during the night, practising relaxation or meditation during the day may calm an overactive mind and improve night-time rest.

Reducing long daytime naps and limiting time spent lying in bed when not sleeping can also make a difference. If sleep problems continue for several weeks, it is wise to consult a doctor. Treatments such as cognitive behavioural therapy for insomnia, sleep studies and, in some cases, medication are available.

Growing older may change how we sleep, but it does not mean poor sleep must be accepted as normal. With the right habits and professional support when needed, restful nights are still possible at any age.

Get Social! Follow us for more news