Sleep and Aging: How Sleep Changes as You Get Older
If your parents or grandparents seem to wake earlier and nap more, they are not imagining it. Sleep changes with age, and some of those changes are normal. Others are signs that something treatable is going on. Here is how to tell the difference.
Key takeaways
- Older adults still need about 7 to 8 hours of sleep.
- Lighter sleep and earlier timing are common with age.
- Loud snoring, pauses in breathing and heavy daytime sleepiness should be checked.
What changes
With age, the body clock often shifts earlier, so people get sleepy in the early evening and wake before dawn. Deep sleep tends to decrease and sleep becomes lighter, with more awakenings. The total time asleep may drop a little, but the need for sleep does not vanish.
What is not normal
Feeling constantly exhausted, falling asleep during conversation, or major changes in sleep are not simply “getting old”. Common contributors include medicines, pain, needing the toilet at night, sleep apnea, restless legs, low mood and dementia-related changes. A GP visit can sort through these.
Daytime habits that help nights
- Get outdoor light every day, especially in the morning.
- Stay active; even a regular walk helps.
- Keep naps to about 20 to 30 minutes and before mid-afternoon.
- Limit caffeine and alcohol in the afternoon and evening.
- Keep a regular wake-up time.
Night-time comfort and safety
Waking at night raises the risk of falls. A low-level night light, a clear path to the bathroom and a comfortable temperature help. If you wake often to use the toilet, mention it to a doctor, because treatable causes exist.
Sleeping pills
Many sleeping medicines carry higher risks in older adults, including confusion and falls. Do not start or stop them without medical advice. Behavioral approaches such as CBT-I work well in older age and have fewer side effects.
Frequently asked questions
Do older adults need less sleep?
Slightly less on average, about 7 to 8 hours, but they still need to sleep well. Difficulty sleeping is not just something to put up with.
Is napping bad for older people?
Short naps are fine for many. Long or frequent daytime sleep can be a clue to poor night sleep or another health issue worth checking.
References and further reading: National Sleep Foundation sleep duration recommendations (Hirshkowitz et al., 2015); National Institute on Aging sleep and older adults resources.