Sleep Changes with Age: What to Expect
How Aging Alters Sleep Patterns
Sleep changes with age are normal, but understanding them can help you adapt for better rest.
Shifting Sleep Architecture
As you age, deep sleep decreases, and lighter stages dominate.
Less Deep Sleep
Slow-wave sleep drops after 50.
More Wake-Ups
Older adults wake more often at night.
Tip 1: Stick to a Schedule
Regularity offsets lighter sleep.
Tip 2: Limit Naps
Keep them under 30 minutes.
Hormonal Shifts
Melatonin and other sleep hormones decline, affecting rest quality.
Melatonin Drop
Production wanes with age.
Circadian Changes
Your body clock may shift earlier.
Tip 3: Get Morning Light
It resets your rhythm.
Tip 4: Ask About Supplements
Consult a doctor on melatonin.
Adapting for Better Sleep
You can counter sleep changes with age using these evidence-based tweaks.
Adjusting Your Environment
A rest-friendly space becomes more vital as sleep lightens.
Dark and Quiet
Block light and noise to stay asleep.
Cool Comfort
A chilled room aids rest.
Tip 5: Use Blackout Shades
They deepen sleep.
Tip 6: Lower Thermostat
Aim for 60-67°F.
Health and Lifestyle Fixes
Aging brings conditions like arthritis that disrupt rest—manage them.
Pain Management
Discomfort wakes you up.
Exercise Benefits
Light movement boosts sleep depth.
Tip 7: Stretch Daily
Ease joints with gentle moves.
Tip 8: See a Specialist
Treat chronic issues.