How Sleep Changes as You Get Older

Let’s chat about sleep. If you’re like me, maybe you’ve noticed it doesn’t come as easily as it used to. I mean, I used to be able to sleep through anything—now I feel like the lightest sleeper on earth! Turns out, that’s pretty normal as we age. Let’s break down why sleep shifts, what it means, and how we can reclaim those precious hours.

Why Does Sleep Change With Age?

Okay, first up, let’s understand why. As we get older, our bodies naturally start producing less melatonin. Remember melatonin? That magical hormone that makes us feel sleepy when it gets dark? Well, it decreases over time, which can make falling asleep harder. Plus, our circadian rhythm—the internal clock that tells us when to sleep and wake up—starts to shift. That means more light sleep and less of that deep, restorative rest we used to get in our 20s.

Hormones also play a huge role. For women especially, things like perimenopause and menopause can bring about hot flashes, night sweats, and overall restlessness. It’s like our bodies decided to throw a curveball right when we need that rest the most!

Sleep Problems in Older People:

• Decreased hours of sleep.
• More frequent awakenings during the night.
• Less time spent in deep sleep and REM sleep (the most restorative phases).
• Increased risk of sleep disorders such as obstructive sleep apnea, restless legs syndrome, and periodic limb movement disorder.
• Difficulty maintaining a regular sleep-wake cycle, leading to excessive daytime sleepiness.

Sleep Disorders and Aging

Here’s something that surprised me: as we age, we also become more susceptible to sleep disorders. Yep, things like insomnia, sleep apnea, and restless legs syndrome can creep in. I know, not exactly the bedtime story we wanted to hear, right?

Sleep apnea, for example, affects a lot of people but often goes undiagnosed. It’s when your breathing pauses during sleep, leading to frequent wake-ups and overall crappy rest. Not to mention, it can impact your heart health in the long run. So if you’re snoring or waking up gasping for air, it might be worth checking in with a doctor. And don’t get me started on restless legs syndrome, I suffer from those and it can affect your mood as well. 

How Much Sleep Do We Need as We Age?

For younger adults and healthy middle-aged people, the ideal amount of sleep ranges between 7-9 hours per night. However, older adults often struggle to meet this recommendation. Although aging reduces the need for sleep slightly, older people still need at least 7 hours of sleep per night to maintain optimal health.

Getting enough sleep cycles ensures the body goes through the necessary stages of deep sleep and REM sleep, which are essential for cognitive function, memory consolidation, and overall well-being.

The Importance of Adequate Sleep:

• Boosts the immune system and helps the body repair itself.
• Improves mood and cognitive function.
• Reduces the risk of chronic conditions such as heart disease, high blood pressure, and even Alzheimer’s disease.
• Aids in managing stress, perimenopause symptoms, and weight control.

Common Sleep Issues in Older Adults

Sleep issues are more common in older people, particularly as medical conditions, stress, and hormonal shifts take a toll. Here are some of the most common problems:

6. Sleep-Disordered Breathing – Conditions like obstructive sleep apnea affect breathing during sleep, leading to poor quality of sleep and increased risks of heart disease and high blood pressure.
7. Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD) – These disorders cause involuntary movements and discomfort in the legs, interrupting sleep cycles.
8. Circadian Rhythm Disorders – Older adults often experience changes in their internal clocks, leading to sleep disruptions similar to jet lag.
9. Chronic Pain – Medical conditions like arthritis and chronic pain interfere with sleep, making it hard to stay asleep for long stretches.
10. Insomnia and Sleep Fragmentation – Difficulty falling or staying asleep due to stress, hormonal changes, and sleep disruption is common, particularly in women going through perimenopause.

How to Improve Sleep as You Get Older

But don’t worry—there’s hope! Let’s talk about what you can do to get better sleep, even if it feels like your body is working against you. Here are a few things I’ve found super helpful:

1. Establish a Routine: I know, I know, we’re all busy, but having a consistent sleep schedule is so important. Going to bed and waking up at the same time each day helps reset that internal clock.
2. Create a Sleep Sanctuary: This is one of my favorite tips! Make your bedroom a place that feels restful. That means dim lighting, cozy bedding, and keeping the temperature cool—ideal for sleep. Oh, and maybe it’s time to put away the screens before bed (guilty!).
3. Consider Natural Supplements: If you’re like me and prefer a natural approach, supplements that contain Reishi Mushroom, magnesium, or adaptogens can help. I’ve use Relax and Sleep Gummies that help reduce stress and aid in better sleep. Seriously, they’ve been a game-changer! The mix or Reishi and L-Theanine and Valerian Root can help promote relaxation and support a good night’s sleep by reducing stress levels and aiding the body’s natural sleep cycles without the groggy feeling or side effects.
4. Wind Down: Taking time to relax before bed is key. I’ve found that things like meditation, deep breathing, or even just a calming skincare routine help signal to my body that it’s time to rest. Sometimes, it’s about teaching our brains to switch off from the day.
5. Consult a doctor or sleep specialist: If sleep disturbances persist, a sleep specialist can help diagnose any underlying sleep disorders and recommend treatments.

The Bottom Line

Aging doesn’t mean you’re doomed to bad sleep forever—it just means we need to be a little more intentional about how we approach it. By understanding why sleep changes and making a few tweaks, we can still get that deep, restful sleep our bodies need. So let’s embrace this new chapter with a few tricks up our sleeve and get back to feeling rested and ready to take on the world!