Why Sleep Gets Harder as You Age and What to Do About It

If you find yourself waking up at 4 a.m. or struggling to stay asleep as you get older, you’re not alone. While you may long for the deep, uninterrupted sleep of your younger years, aging often brings new challenges to rest. In fact, between 40 and 70 percent of older adults experience chronic sleep disturbances, according to research published in Sleep Medicine Clinics.

But do older adults actually need less sleep? Contrary to popular belief, the National Institute on Aging (NIA) confirms that sleep needs remain the same seven to nine hours per night. So, if you’re tossing and turning more often, it’s not because you need less sleep, but because your body’s ability to achieve quality rest has changed.

Here’s why sleep becomes more elusive with age and what you can do to improve it.

1. Health Conditions Can Disrupt Sleep 

As you age, you may be more likely to experience medical conditions that interfere with sleep, including:

• Chronic pain from arthritis or osteoporosis

• Heartburn and acid reflux

• Heart and lung diseases that make breathing more difficult at night

• Sleep apnea or restless leg syndrome

Menopause can also bring night sweats and hormonal changes that make sleep more challenging. If an underlying health issue is affecting your rest, talk to your doctor about potential treatments or lifestyle adjustments.

2. More Frequent Bathroom Trips 

Needing to urinate more often at night known as nocturia is a common issue as you get older. This can be due to an enlarged prostate, menopause-related hormonal changes, or diuretics prescribed for high blood pressure.

Since frequent wake-ups can make it harder to get back to sleep, try these strategies:

• Limit fluids in the evening, stopping three to four hours before bedtime.

• Adjust medication timing (with your doctor's approval) to take diuretics earlier in the day.

• Address underlying bladder issues if they’re contributing to nighttime awakenings.

3. Your Sleep Cycle Shifts Earlier 

Many older adults find themselves getting sleepy earlier in the evening and waking up before dawn. While the exact reason isn’t fully understood, some researchers suggest this shift could have been an evolutionary advantage our ancestors may have relied on older adults to keep watch in the early morning hours while younger members of the group rested.

If you want to reset your sleep schedule:

• Expose yourself to bright light in the evening (such as a well-lit room or a light therapy lamp) to delay sleepiness.

• Go outside in the morning to reinforce your natural circadian rhythm.

4. Less Deep and REM Sleep 

Even if you sleep the same number of hours, the quality of that sleep may decline with age. Older adults experience less deep (slow-wave) sleep and REM sleep, both of which are essential for memory, mood regulation, and overall well-being.

Experts aren’t entirely sure why deep sleep decreases with age, but factors like stress, health conditions, and changes in brain activity may play a role.

5. Pain and Discomfort Increase 

Aging-related changes in the body can make sleep less comfortable:

• Joint pain from arthritis can make it difficult to find a comfortable sleeping position.

• Thinning skin and fat layers reduce cushioning, leading to discomfort on firmer surfaces.

Solutions:

• Upgrade your sleep setup with a supportive mattress or mattress topper.

• Choose a pillow that supports your neck and relieves pressure points.

6. Your Body Produces Less Melatonin 

Melatonin, the hormone responsible for regulating sleep, naturally declines with age. This means it may take longer to fall asleep, and sleep cycles may become more fragmented.

To naturally support melatonin production:

• Get natural sunlight during the day, especially in the morning.

• Reduce blue light exposure from screens at least an hour before bedtime.

• Avoid alcohol and caffeine in the evening, as they can further disrupt sleep.

How to Improve Sleep as You Age

While some changes to sleep patterns are inevitable, these strategies can help you sleep better:

• Be strategic with medications: Take sedating medications at night and avoid sleep-disrupting meds close to bedtime (with your doctor’s approval).

• Adjust fluid intake: Stop drinking liquids a few hours before bed to reduce nighttime bathroom trips.

• Upgrade your sleep environment: Invest in a comfortable mattress, pillows, and breathable bedding.

• Exercise regularly: Physical activity improves sleep quality and helps you fall asleep faster.

• Avoid long naps: Keep naps under 20 minutes to prevent nighttime disruptions.

• Be mindful of caffeine: Cut off caffeine intake in the afternoon to avoid lingering effects.

• Get plenty of daylight exposure: Natural sunlight helps regulate your circadian rhythm.

Sleep changes as you age, but that doesn’t mean restless nights are inevitable. By understanding the factors that impact sleep quality and making simple adjustments to your habits, you can improve your rest and wake up feeling more refreshed. If you found this article helpful, consider sharing it with a friend or subscribing to our newsletter for more expert insights.