It is a common misconception that we need less sleep as we get older. In reality, most seniors still need about 7–8 hours a night; the way we get those hours just tends to shift.

Here is a breakdown of why these changes happen and how to manage them.

Why Sleep Changes as We Age

There are two main reasons our sleep patterns evolve: biological shifts and life circumstances.

• The Internal Clock: As we age, our “body clock” naturally shifts. The body starts releasing melatonin (the sleep hormone) earlier in the evening. This is why many older adults find themselves getting sleepy at 8:00 PM and waking up at dawn.
• Physical Health: Chronic conditions like arthritis, heart disease, or respiratory issues can make it hard to stay comfortable. Additionally, certain medications or the need to use the bathroom more frequently during the night can disrupt deep sleep.
• Life Transitions: Retirement often leads to a less active lifestyle. Without a busy schedule or regular exercise, your body may not feel “tired” enough for a full night’s rest. Significant life changes, such as grieving a loved one or moving house, also add stress that interferes with sleep.

Common Sleep Habits in Seniors

If you’ve noticed these patterns, you aren’t alone:

• Earlier Schedules: Falling asleep earlier and waking up earlier than you used to.
• Broken Sleep: It often takes longer to drift off, and you might wake up several times throughout the night.
• The “Napping” Factor: Between 20% and 60% of older adults take a daily nap. While a short 20-minute “power nap” can be refreshing, napping for an hour or more can make it much harder to sleep at night.

Simple Ways to Improve Your Rest

You don’t always need medication to fix sleep issues. Small habit changes can make a big difference:

• Keep a Sleep Diary: Track your habits for a week. You might realize that an afternoon glass of wine or a late-day nap is the culprit.
• Stick to a Routine: Go to bed and wake up at the same time every day—even on weekends.
• Seek the Sun: Getting natural sunlight in the morning and late afternoon helps “reset” your internal clock.
• Stay Active: Regular physical activity during the day makes your body more ready for rest at night.
• Watch the Naps: If you must nap, keep it under 20 minutes and avoid doing it late in the afternoon.

When to Talk to a Doctor

While some changes are normal, feeling exhausted every day is not. You should seek professional advice if:

• You feel constantly drowsy or can’t concentrate during the day.
• Your partner notices you gasping or stopping breathing during sleep (signs of sleep apnea).
• You have an uncontrollable urge to move your legs.
• Your mood is consistently low or anxious.

A note on treatments: Doctors may suggest Cognitive Behavioral Therapy (CBT-i) or melatonin supplements. Be cautious with traditional sleeping pills; while they work in the short term, they can become habit-forming and increase the risk of falls in older adults.