Navigating changes in sleep as you age

When falling asleep halfway through a movie becomes the norm…

A lot of things change as we get older, and sleep is one of them. From the age of about 65, many people find it harder to fall asleep and are instead more likely to sleep lightly and wake up feeling less refreshed.

Here, we look at how and why sleep changes as we age and provide some tips for getting a good night’s sleep as you move into your sixties and beyond.

How does ageing affect sleep?

Contrary to popular belief, the amount of sleep we need doesn’t change drastically as we get older. According to the Woolcock Institute of Medical Research, older adults need around seven or eight hours of sleep each day – which isn’t that different from the seven to nine that’s recommended for most of our adult life. 

However, the Australian Sleep Health Foundation explains that, while older adults still need about the same amount of sleep, their sleeping patterns can be different. 

As we enter late adulthood, we tend to:

• Take longer to fall asleep

• Feel sleepy earlier on in the day and wake up earlier in the morning 

• Spend less time in the deeper stages of sleep

• Wake up more often during the night

• Nap more during the day

Does ageing cause fatigue?

Even if you’re clocking up the recommended hours of sleep, it might not feel as refreshing in late adulthood. A short daytime cat nap can be a good way to restore energy levels – however, if you’re experiencing ongoing fatigue or excessive daytime sleepiness, you should always consult a medical professional.

Why sleep changes with age

Several factors contribute to altered sleep patterns in older adults.

Body clock changes

As we get older, the internal clock that regulates when we fall asleep and wake up starts to shift, and melatonin – the hormone that makes us feel sleepy – gets released earlier on in the day. That’s why older adults typically feel sleepy earlier in the evening and wake up in the wee hours of the morning. 

Additionally, our bodies tend to produce less melatonin overall as we age, which can make it harder to drift off.  

Changes in routine

The transition to retirement can also alter our sleep patterns. For some, retirement living leads to major routine changes and less physical activity, which can make it harder to sleep at night. 

Menopause

Many women report having trouble sleeping during menopause. This may be due to the drop in oestrogen levels that typically occur during this time, as well as symptoms like hot flushes and night sweats causing discomfort and disrupting sleep.

Pain and other conditions

Pain from conditions like arthritis, chronic disease, circulatory problems and old injuries are common in late adulthood. According to Pain Australia, one in three people aged over 65 are living with chronic pain, and this can make it difficult to find a comfortable position and get adequate rest.

Older people are also more likely to experience obstructive sleep apnoea (breathing pauses) and periodic limb movement disorder (involuntary movements of the arms and legs), both of which can interfere with sleep. 

Dos and don’ts for better sleep as an older adult

Fortunately, getting older doesn’t have to mean sleepless nights or dozing off throughout the day. Following a few healthy habits and practising good sleep hygiene can help improve the quality of your rest.

Do: 

1. Keep a regular sleep schedule – aim to go to bed and wake up at the same time every day. This reinforces your body’s sleep-wake cycle.

2. Create a relaxing bedtime routine – do something calming before you hit the sack, such as reading, listening to soothing music or practising relaxation techniques.

3. Exercise regularly – regular physical activity can help you fall asleep faster. 

4. Get some sunlight in the day – this helps to keep your body clock in check.

5. Optimise your sleep environment – make sure your bedroom is dark, quiet and a comfortable temperature. Consider using earplugs and blackout curtains to create a more comfortable sleep setting.

Don’t:

1. Take stimulants in the evening – avoid caffeine and nicotine in the hours leading up to bedtime. These substances can hinder your ability to fall asleep.

2. Use electronics before bed – while it can be tempting to watch a movie right before bed, try to resist an hour or two before lights out. The blue light from electronic devices can disrupt melatonin production and delay the onset of sleep.

3. Rely too heavily on naps – excessively long or late-afternoon cat naps can make it harder to fall asleep at night. Instead, keep naps short (20-30 minutes) and take them earlier in the day if possible.

Importantly, you should talk to your doctor if you are experiencing persistent sleep problems or excessive sleepiness during the day.

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