How Sleep Changes as You Age: Tips for Better Rest and Health

As individuals age, their sleep often changes.

Adults tend to have earlier bedtimes and wake times later in life. Various factors such as illness, body aches and pains, medications and mental health influence quality and duration of sleep, as well. Insomnia, sleep apnea and movement disorders, such as restless leg syndrome, are also common.

It is beneficial, however, to try to achieve the best sleep possible for your health. Over time, lack of quality sleep can lead to hypertension (high blood pressure), heart disease and diabetes, as well as memory issues, poor mental health and an increased risk of falling or accidents. ¹ Those who report consistent, quality sleep have overall happier outlooks and better mental health traits, less chronic pain and even add more years to their lives. ²

Consider the following tips for a good night’s rest (7-9 hours of sleep is the target number for most adults):

Seek professional help if you consistently struggle.

Speak with your primary care provider. They can help determine if you suffer from a sleep disorder or plan a course of action if you struggle with insomnia (a very common issue in older adults), classified as having trouble falling asleep or staying asleep at least three nights a week.

Additionally, if you find yourself not breathing in the night (sleep apnea) or feel as though your legs are tingling or crawling continuously (restless leg syndrome) or jerking excessively (periodic limb movement disorder), your provider can help diagnose and provide equipment or medication to alleviate symptoms.

Follow a consistent bedtime schedule and create a calming environment.

Even on weekends and when traveling, go to sleep and wake up at the same time each day. Find ways to relax your mind: Read a book, use relaxing scents, listen to calm music or take a warm bath or shower. Many people report sleeping better in a cool, dark environment.

Exercise daily, but not within three hours of bedtime.

Regular movement of the body helps with quality sleep. Try to exercise earlier in the day; late evening exercise can be difficult for your body and mind to unwind.

Know what to avoid.

Avoid drinking alcohol, even in small amounts, and avoid having caffeine late in the day (this can include coffee, certain teas, chocolate and soda). Avoid large meals and large amounts of liquid late in the day, as well as late afternoon/early evening naps and blue light before bed (computers, televisions, cell phones and tablets).

Find methods to soothe your mind.

Consider journaling, meditating or talking to a friend or family member about what you might be feeling. If you find yourself consistently struggling mentally to relax or unwind at night, speak to your primary care provider. They can help refer you to a mental health professional, prescribe medication or advise on vitamins or supplements, such as melatonin or ashwagandha.

Create the safest environment possible when sleeping.

Give yourself peace of mind, knowing you are as safe as possible in your sleep or if you were to wake in the night. Make sure your smoke detectors on each floor are functioning, as well as your carbon monoxide detectors. Keep a nightlight in your hallway or bathroom and remove items that could be tripping hazards should you wake in the night. Lock all doors and windows that lead outside and keep a list of emergency numbers and a phone on your nightstand.

Consider a new mattress.

How old is your mattress? The average lifespan of a mattress is eight to ten years. Some mattresses are designed to provide support for specific sleepers, such as side sleepers or those with back pain. Some can even be elevated to help reduce snoring, as well as temperature-regulated for hot or cold sleepers.

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References

¹ Sleep and Older Adults | National Institute on Aging 
² Sleep Statistics for Older Adults in 2026: What the Research Shows