How to Get Better Sleep as You Age

There once was a time when you fell asleep quickly, snoozed straight through the night, and woke up well after the sun and the birds. But as you've gotten older, sleep may not come as easily—or last as long—as it used to.

These changes are, to some extent, a normal part of aging. But underlying health problems and lifestyle factors compound age-related sleep shifts, causing you to fall far short of the shuteye you need. That can leave you sluggish and foggy during the day, making it harder to fire on all cylinders.

Thankfully, there are things you can do to get your quality and quantity of shuteye back on track. It starts with understanding what happens to your sleep as you get older and the factors that can get in the way of good rest. From there, you can take steps to set the stage for better sleep each night.

Why Sleep Changes as You Age

Whether you're 30, 60, or 80, you need the same amount of sleep—around 7 to 9 hours, per the National Institute on Aging (NIA). But as you get older, that can be harder to achieve. By age 65, most adults say they wake up three or four times each night and log just 6.5 to 7 hours of sleep max, according to the University of Florida College of Medicine.

What's going on? It comes down to normal, age-related changes that are going on in your brain. For starters, your circadian rhythm—the internal clock that governs your body's sleep/wake cycle—starts to weaken. Your brain's production of the sleep hormone melatonin starts to decline, too, as you get older.

It's these changes that cause you to start yawning by dinnertime and wake up before the proverbial rooster crows. They also make your sleep lighter and more fragmented. "That makes it easier for noise, pain, a full bladder, or even minor breathing changes to wake you up," explains Michael Breus, Ph.D., a clinical sleep specialist and Fellow of the American Academy of Sleep Medicine based in Manhattan Beach, CA. Add it all up, and a solid night's rest can start to seem like a dream in itself.

Common Sleep Problems in Seniors

Along with the normal, age-related shifts in your sleep cycle that impact your ability to get a good night's rest, additional issues can make sleep even more challenging. These include:

• Undiagnosed sleep disorders. Sleep apnea, restless leg syndrome, and insomnia all become more common with age but often go under the radar, per the NIA. In fact, one study of Medicare beneficiaries published in the Journal of the American Geriatric Society found that 56% of adults 65 and older were at high risk for obstructive sleep apnea, but only 8% had undergone sleep apnea testing.
• Other illnesses or chronic pain. Even non-sleep-related health problems may impact your ability to snooze soundly. In one Frontiers in Public Health study, nearly 58% of adults aged 65 and older who had multiple chronic health conditions, such as obesity and heart disease, experienced poor sleep quality. 
• Mental health concerns. Depression and anxiety, which become more common with age, are tied to worse sleep quality, according to research published in the International Journal of Environmental Research and Public Health.
• Sleep-zapping lifestyle factors. "Retirement, reduced social engagement, less physical activity, irregular schedules, daytime napping, medications, and increased time in bed without sleeping all compound biological changes," says Adam Mednick, M.D., Ph.D., a neurologist in North Haven, CT, and member of the American Academy of Sleep Medicine.

Tips for Better Sleep as You Age

It might feel like reaching dreamland is an uphill battle. But there are steps you can take to ease the nighttime struggle, starting with these strategies recommended by our experts.

Address Underlying Health Issues

If you're consistently having trouble sleeping or often feel exhausted during the day, make an appointment to see your doctor. "One of the biggest reasons older adults struggle with sleep is that many have an undiagnosed sleep disorder and don't even know it," Breus says. Together, you can talk about your symptoms and see if you'd benefit from a sleep study or other medical tests to confirm or rule out a problem like sleep apnea or restless leg syndrome.

Even if you don't have a sleep disorder, a visit with your doctor is a chance to address other health issues that might be affecting your sleep, like pain from arthritis or trouble breathing from COPD, for instance. Certain medications can also have a negative impact on sleep: Antidepressants, beta blockers and diuretics for high blood pressure, decongestants, and smoking cessation drugs are common culprits, according to Harvard Health Publishing. Together with your provider, you can review the meds you are taking and make changes if it looks like any of the drugs could be contributing to sleep issues.

Stick to a Consistent Sleep Schedule

Getting up and going to bed at the same time each day can help you fall and stay asleep more easily. "It's the single strongest anchor for your circadian clock," says Dr. Mednick. A little variation is OK but try to keep within an hour of your planned sleep and wake time, the Cleveland Clinic recommends. As they say, practice makes perfect, and after several weeks of consistency, you might find that you naturally start to get drowsy as bedtime draws near.

Create a Relaxing Bedtime Routine

Just like you should warm up before exercising, you'll have an easier time nodding off when you spend some time winding down. "My recommendation is to create a 20–30 minute 'power-down routine' that you repeat every night. Just like children sleep better with a bedtime routine, adults do, too. Our brains love consistency," Breus says.

Experiment to find what works for you. A warm bath, some gentle stretching, meditating, reading, or listening to quiet music are all good options.

Limit Screen Time Before Bed

One thing your wind-down routine should not include: your smartphone, tablet, or other electronics. Using screens within 30 minutes of bedtime is tied to a 47% greater chance of daytime sleepiness, one Sleep Medicine study found.

These devices emit blue light, a type of light that suppresses the production of melatonin to make you feel more awake. The content itself, whether emails, news, or social feeds, can be stimulating as well.

Avoid Caffeine and Heavy Meals Late in the Day

Both can make it harder to fall asleep, so be mindful. A general rule of thumb is to avoid caffeine within eight hours of bedtime, per Sleep Medicine Reviews research, but pay attention to what seems to work for you. You may need to cut off the java even earlier, since older bodies tend to clear caffeine more slowly, according to UCLA Health.

As for food? "Your body generally handles calories, blood sugar, and digestion better earlier in the day, while a large late dinner can keep your metabolism active when your brain is trying to prepare for sleep," Breus says. He recommends having a satisfying lunch, keeping dinner lighter, and finishing it at least three hours before bedtime.

Keep Naps Short and Early

This one's pretty straightforward: Daytime rest can wreck your sleep if it goes too long or too late. So if you want a siesta, keep your eye on the clock (or set an alarm to help you wake up!). The Mayo Clinic recommends limiting naps to 20 to 30 minutes and napping no later than 3 p.m.

Get Natural Daylight Exposure During the Day

Open up the shades when you get out of bed or, better yet, head outside for some sunshine and fresh air. "Bright natural light in the morning helps reinforce healthy sleep-wake rhythms," says Dr. Mednick.

If you can spend your outdoor time moving around with activities such as walking or gardening, even better. Physical activity boosts your body's production of melatonin, curbs stress, and helps regulate your body temperature, all of which adds up to better sleep, according to a review published in the journal Cureus.

Creating a Senior-Friendly Sleep Environment

The right bedroom setup can make sleep easier to come by. Here are a few things to keep in mind, from the Centers for Disease Control and Prevention (CDC):

• Keep it cool. Depending on the time of year, turn down the heat, crank up the AC, or open the windows before you get into bed. Sweat and sleep don't mix well.
• Block out noise and light. Both are big sleep disruptors. Run a fan or a white noise machine, turn off all the lights, and close the curtains. If it's still too loud or too bright, consider wearing earplugs or an eye mask.
• Make sure your bed feels good. If you've had your mattress for years (or longer), it may be time to upgrade. Look for a motorized lift bed that lets you raise and lower your upper body, making sleep, sitting up, and getting in and out of bed easy and comfortable.

How Much Sleep Do Seniors Need?

Despite your shifting sleep habits, your shuteye needs haven't actually changed. All adults need 7 to 9 hours of sleep per night, according to the NIA.

According to the National Sleep Foundation (NSF), you may be falling short on sleep if you:

• Feel depressed
• Feel irritable or moody
• Feel hungrier than usual or are gaining weight
• Feel tired during the day
• Get sick more often than seems normal
• Have trouble concentrating or remembering
• Wake up with puffy eyes or dark circles under your eyes

Bottom Line on Better Sleep

Getting a good night's rest can come with more challenges as you age. But striving for quality sleep is still worth it, and there are ways that you can get what you need. See your doctor to address underlying health issues that might be coming into play, then consider where your lifestyle habits could be improved. Put these two things together, and you just might start sleeping like a baby (or your somewhat-younger-self) once again.