How sleep changes as you age, plus tips for better rest

Do you feel less rested than you used to? You are not alone. A large survey published in the Journal of the American Medical Association found that about 30% of adults said they had reported trouble sleeping to their doctor. More than one in four said they often felt sleepy during the day. Getting older can add even more changes to how we sleep. You may fall asleep earlier, wake up more at night or feel like your sleep is lighter than it used to be.

In this article, you will learn why sleep changes as we age, from body clocks and hormones to health problems and daily routines. You will also see what to expect in each decade of life and why good sleep matters for your health. We’ll share simple tips to help you rest better, plus answers to common questions. The good news is that poor sleep is not just a part of getting older, and there is a lot you can do about it. 

Why your sleep changes

Your body clock shifts earlier

Your body has an inside clock that tells you when to feel sleepy and when to feel awake. With age, this clock moves forward in time, so many older adults get tired earlier and wake up earlier. Your body also makes less melatonin, a chemical that helps you feel sleepy. Light helps set your clock, but many older people get too little daylight. 

Sleep gets lighter

As we age, we spend less time in deep sleep. Deep sleep is the phase of sleep that helps your brain store memories. Less of it may make it harder to lock in new memories. Because sleep is lighter, you may feel like you sleep poorly even when you are in bed for the usual amount of time. 

Health problems and medicines

Many things can break up sleep. Illness, medicines, mental health and pain all make it harder to sleep well. Needing the bathroom at night and worry can wake you too. Sleep problems also become more common with age. These include insomnia (trouble falling or staying asleep), sleep apnea (pauses in breathing while you sleep) and restless legs syndrome (an urge to move your legs). 

Daily life

Retirement can mean a less steady sleep schedule, and big changes like losing independence or feeling alone can add stress and worry. Being less active during the day can also make it harder to feel sleepy at night.

 Sleep by the decades

• 20s and 30s: Deep sleep is still plentiful, but life gets busy. New jobs, marriages and children can make good sleep hard to protect. Women may also notice that hormone changes around their monthly cycle can make sleep worse.

• 40s: For many women, perimenopause (the years before menopause) starts around age 45. Hormone changes can bring hot flashes, night sweats and lighter sleep. Sleep apnea has also become more common. Stress from work, kids and aging parents can pile on too.

• 50s and 60s: Menopause happens at about age 51 on average. Night sweats can still wake some women even after menopause. Men's testosterone slowly drops, which can hurt sleep quality. Retirement can loosen daily routines.

• 70s and older: Sleep is lighter, and it can be harder to fall asleep. More health problems and medicines can get in the way. Insomnia is the most common sleep problem for adults 60 and older.

Healthy sleeping tips

• Go outside in the morning: Natural light tells your body it is time to start the day. One study found that getting morning sunlight (before 10 AM) improved overall sleep quality.

• Keep a steady schedule: Try to keep your bedtime, wake time and mealtimes steady each day, even on weekends. Aim to keep bed and wake times within a one-hour time range. 

• Set the temp: A cool, dark, quiet bedroom helps. Research suggests that the ideal sleep temperatures range from 60°F to 67°F. 

• Skip alcohol before bed. A drink before bed might help you fall asleep, but even small amounts make it harder to stay asleep. 

• Put screens away. Try to stay off phones, computers and TVs before bedtime. The blue light from these devices slows the production of melatonin, the hormone that helps control the sleep-wake cycle.

• Get regular exercise. Exercise is an important sleep aid. All exercise can improve sleep quality at all ages. Aim for the recommended 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. Even mind-body exercises like tai chi can reduce stress and anxiety levels.