Sleep in Later Life — A Brief Guide

What You’ll Learn

Why sleep changes as we age
Why good sleep still matters
Common sleep problems in older adults
Habits, environment & lifestyle tips for better rest
When to ask a doctor for help

Why Sleep Changes with Age

As we get older, it’s common to see shifts in sleep patterns. But aging itself isn’t the cause — other factors that come with age are.

Some changes you might notice:

Sleep becomes lighter and more fragmented (waking more often)
You may spend less time in deep (slow-wave) sleep and REM sleep
It may take longer to fall asleep (longer sleep latency)
Your circadian rhythm shifts — you feel sleepy earlier and wake earlier
Your body produces less melatonin (a sleep-regulating hormone)

These changes mean that even if your sleep feels “off,” that doesn’t always signal something serious. But they do make good habits and awareness even more important.

Why Good Sleep Still Matters

Even though sleep might be harder to maintain, it remains crucial for:

Memory, thinking, and mood
Immune function & healing
Heart, blood sugar, and metabolism regulation
Balance, strength, and fall prevention
Overall quality of life

Poor sleep is linked to daytime fatigue, reduced mental sharpness, vulnerability to illness, and mood issues.

Sleep Problems You Might Run Into

Here are common issues in older adults:

Problem	What It Looks Like	Possible Causes
Insomnia	Difficulty falling asleep or staying asleep	Stress, pain, medications, racing mind
Sleep Apnea	Loud snoring, gasping, pauses in breathing	Airway obstruction, obesity, anatomical changes
Restless Legs / Periodic Limb Movement	Tingling in legs, urge to move, leg jerks at night	Neurological causes, medications
Nocturia	Waking often to urinate	Medications, prostate issues, bladder health
Circadian rhythm shift / advanced sleep phase	Feeling sleepy early evening, waking early morning	Less daylight exposure, internal clock shift

Some of these may be “normal” or “mild”; others may warrant clinical evaluation.

How to Sleep Better: Habits, Environment, & Lifestyle

Daily & Daytime Steps

Stay active, but not too close to bedtime
Get natural light, especially early in the day
Limit naps: keep them short (≤30 minutes) and before late afternoon
Avoid heavy meals, caffeine, and alcohol in evening
Manage pain or discomfort earlier in the day

Evening & Bedtime Routine

Go to bed and wake up at the same times every day
Use your bed for sleep only (not reading, TV, etc.)
Turn off screens at least 1 hour before bed
Create a relaxing routine (warm bath, calming music, stretch)
Keep your sleep environment cool, dark, quiet, and comfortable
If you can’t fall asleep in ~20 minutes, get up and do something relaxing, then return when sleepy

Other Helpful Tips

Consider limiting fluids 1–2 hours before bedtime
Avoid spicy or heavy foods late at night
Use white noise or earplugs if noise interrupts sleep
Adjust bed or pillow comfort to support your posture
If you wake frequently, try mindful breathing or mental imagery

When It’s Time to Consult Your Doctor

If sleep problems are persistent (weeks to months) or interfere with functioning, you should ask a healthcare provider about:

Sleep testing (e.g. for sleep apnea)
Medication review (some medications can interfere with sleep)
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Adjusting medications or treating underlying medical conditions
Therapies for restless legs, bladder issues, etc.

Also, mention if you experience:

Loud snoring, gasping, or pauses in breathing
Unpleasant sensations in legs at night
Daytime sleepiness, trouble concentrating
Sudden weight changes or mood changes

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.