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As you get older, going to bed earlier, waking up more often, or feeling less refreshed after a full night’s sleep is very common. Sleep changes as you age, but it’s a myth that you need less of it.
You Still Need 7 to 9 Hours
“People who are older don’t need less sleep. They just get less sleep,” explains Dr. Stewart Decker, Clinical Wellness Officer & Medical Director at Sky Lakes Wellness Center. Adults over 65 still need about seven to nine hours each night, just like younger adults. The difference is that getting those hours becomes harder.
Decker explains that your internal clock shifts earlier as you age. The same circadian rhythm that made teenagers stay up late now makes you feel tired earlier in the evening and wake up earlier in the morning. This is a natural change that happens to everyone and is not a sign that something is wrong.
Your Sleep Gets Lighter
One of the biggest changes is that you spend less time in deep, restorative sleep. “Everybody who gets older ends up with lighter sleep,” says Decker. This means the dog barking, the house creaking, or your partner rolling over can wake you up when it wouldn’t have before.
To combat this, Decker recommends making your bedroom darker and quieter. “I really encourage eye masks and earplugs. I really encourage blackout curtains.” If you share your bed with pets, it might be time to keep them out of the bedroom.
Common Sleep Disrupters
Decker says several things you “collect” as you get older can wake you up at night:
- Needing to pee. This affects many older adults, especially men with prostate changes. You can reduce the need to urinate at night by cutting out caffeine after noon, stopping drinking liquids two to three hours before bed, and using the bathroom right before you turn in. If you’re waking up multiple times to pee, talk to your doctor about medications that can help.
- Pain. Arthritis, old injuries, and general aches can jolt you awake when you roll over. “We can start treating that,” Decker notes. “Sometimes it’s as simple as taking a Tylenol or ibuprofen before bed.” Other times, you might need treatments like injections or joint replacement.
- Stress. Financial worries, relationship issues, and health concerns can keep your mind racing. Exercise earlier in the day helps you fall asleep better and reduces stress. And “if you can change your situation, please change it,” advises Decker. “I love de-prescribing responsibilities.” So don’t feel guilty about quitting that committee or board, or reducing volunteering hours.
When to See a Doctor
Don’t dismiss snoring as just normal aging. “If you snore, if you wake up feeling tired, and if you don’t feel like you’re getting good sleep, you should probably get tested for sleep apnea,” says Decker. About 20 to 25% of men and 15 to 20% of women have obstructive sleep apnea, which becomes more common with age.
Women going through menopause shouldn’t write off sleep problems as something they just have to endure. Hot flashes, insomnia, anxiety, and joint aches can all affect sleep, and newer hormone treatments with fewer risks can help.
You Deserve Good Sleep
While some sleep changes are normal, you shouldn’t accept poor sleep as an inevitable part of aging. Simple changes to your bedroom environment, daily habits, and evening routine can make a real difference. And if those don’t help, your doctor has many tools to improve your sleep, from treating underlying conditions to addressing sleep disorders.
Good sleep is still possible, and you deserve it!
