As you get older, your sleep patterns and needs naturally change. Understanding how aging affects sleep can help you adjust your routine and continue getting the restful, high-quality sleep your body needs.
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As we age, total sleep time often decreases. While most adults still need 7–8 hours of sleep per night, older adults may find it harder to stay asleep for long, uninterrupted stretches.
This can lead to:
Aging also affects how much time you spend in each sleep stage. In particular, deep sleep (slow-wave sleep) declines with age.
This stage is essential for:
Without enough deep sleep, you may wake up feeling tired, even after a full night in bed.
For older adults, the feeling of needing to take a nap may become more common. A recent study found that a higher proportion of older adults take frequent naps than young and middle-aged adults.
If you’re over 60 and having trouble getting a full night of restful sleep, small changes to your routine can make a big difference. These proven habits can help improve sleep quality, reduce nighttime wake-ups, and make it easier to fall asleep.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock.
A consistent schedule can:
Even on weekends, try to stick to the same sleep and wake times for the best results.
According to the Sleep Foundation, bedtime routines help reduce nighttime stress and anxiety so that your brain and sympathetic nervous system are not overstimulated at night. Going through a calming activity before bed, like reading or listening to soothing music, can help slow your body down and prepare for sleep.
While naps can be helpful, long or late-day naps can interfere with nighttime sleep, especially for older adults.
For better sleep at night:
The blue light from cell phones, TVs, and computers prevents your body from releasing melatonin, which is the hormone that helps you sleep. Limiting or eliminating exposure to screens for an hour or two before bed can help make sure your body is ready for a good night's rest.
A warm bath or shower in the evening can help your body relax and prepare for sleep. As your body cools afterward, it signals that it’s time to rest.
This simple habit may:
Most older adults still need 7–8 hours of sleep per night, just like younger adults. However, aging can make it harder to stay asleep for long, uninterrupted periods, which may lead to feeling tired even after enough time in bed.
Frequent nighttime wake-ups are common with age due to lighter sleep and reduced deep sleep (slow-wave sleep). Changes in your internal clock, health conditions, or lifestyle habits can also contribute to disrupted sleep.
Yes, many older adults experience increased daytime fatigue. This is often linked to poorer sleep quality at night, including less deep sleep and more interruptions. Improving your sleep routine can help reduce daytime sleepiness.
Naps can be helpful if they are short (20–30 minutes) and taken earlier in the day. However, long or late-afternoon naps can interfere with nighttime sleep and make it harder to fall asleep at bedtime.
Stick to a consistent sleep schedule, follow a relaxing bedtime routine, limit screen time at night, and avoid late-day naps. A supportive, comfortable mattress can also make a significant difference in sleep quality.
If you’re still struggling to get comfortable at night, your mattress could be part of the problem. The right level of support and pressure relief plays a major role in sleep quality, especially as your body changes with age.
At Land of Sleep in Venice and Sarasota, FL, you’ll find a range of high-quality mattresses designed to promote better alignment, reduce discomfort, and support deeper, more restful sleep. There are plenty of options available that are specifically designed to provide maximum comfort and support so that you can enjoy more restful nights. Contact us to learn more.