Sleep Hygiene in Older Adults: How Does Age Affect Sleep?

Did you know you spend about one-third of your life sleeping?¹ Sleep plays a vital role in maintaining overall health, yet it often becomes more elusive with age. As the body changes, sleep patterns can shift—leading to earlier bedtimes, lighter sleep, and a higher risk of sleep disorders.

These disruptions can impact everything from energy levels and mood to cognitive function and physical health. By understanding how aging affects sleep and adopting healthy sleep hygiene, older adults can take meaningful steps toward better rest and quality of life.

Note: This blog is for informational purposes only and does not replace advice from a qualified medical professional. Consult your doctor before making changes that may affect your sleep or overall health.

What is sleep hygiene?

When you hear the word “hygiene,” you might think of “cleanliness.” The term “sleep hygiene” is essentially the practice of “cleansing” your nighttime routine of bad habits to ensure a better night’s sleep. This can involve incorporating healthier habits, such as eating a nutritious dinner and going to bed at a decent hour; adopting relaxing behaviors, such as a calming wind-down routine; and adjusting environmental factors, such as limiting screen time before bed.²

The importance of quality sleep

Good sleep is about more than feeling well-rested. Although it seems simple, sleep is a pretty complex process and is directly linked to our overall wellness and longevity. Just to prepare your body to feel sleepy, your brain produces multiple signals, and a series of chemicals and hormones are released all throughout your body. A good night’s sleep largely depends on making sure you sleep when your body is prepared and getting the recommended amount of sleep—about seven to nine hours each night.¹

From your heart and lungs to your mood and energy, sleep affects your entire body. Research shows that a good night’s sleep can help improve your:

• Physical health and safety
• Mental health
• Learning and memory
• Problem solving
• Attention span
• Decision making
• Creativity¹

Adults who don’t get sufficient sleep or suffer from chronic sleeping disorders are more likely to develop conditions like high blood pressure, obesity, diabetes, and even Alzheimer’s disease.² As people age, sleep disorders become more common, emphasizing the need to be mindful of sleep hygiene and to take appropriate precautions to sleep well.

How does aging affect sleep hygiene?

Changes in sleep patterns are common and natural with age. But why? Often, aging adults experience shifts in their circadian rhythm, or the body’s internal “clock,” which can make them feel sleepy earlier in the evening and wake up earlier in the morning. The amount of time spent in deeper, restorative stages of sleep tends to decrease with age, often leading to lighter, sometimes more fragmented sleep. ³

These changes in an older adult’s sleep patterns can be influenced by a number of age-related factors, including:

• Medical conditions, such as cardiopulmonary disorders, arthritis, neurodegenerative disorders, and chronic pain syndrome
• Psychiatric disorders, such as depression and anxiety
• Behavioral changes, such as excessive napping or less activity during the day
• Adverse side effects of certain medications
• Primary sleep disorders, including sleep apnea and insomnia³

Sleep deprivation, disorders, and insomnia in seniors

About half of older adults complain about sleep problems, compared to just 15%-22% of younger people.³ In the  U.S., nearly 40% of adults between 45 and 64 years old don’t get enough sleep, ultimately affecting their energy levels, balance and coordination, memory, stress levels, heart health, and so much more.⁴

While occasional restless nights are normal, persistent sleep issues may signal underlying health concerns, changes in sleep hygiene, or lifestyle factors that need attention. Understanding the causes and warning signs of sleep disorders is an important step toward achieving more restful, restorative sleep.

Common sleep conditions in older adults that can exacerbate sleep deprivation include:

Obstructive sleep apnea

Sleep apnea is a common yet often underdiagnosed condition that can significantly impact sleep quality. So, what causes sleep apnea? It occurs when the airway becomes partially or completely blocked during sleep, causing repeated pauses in breathing, loud snoring, and gasping. Over time, untreated sleep apnea can lead to an increased risk of serious health problems, and even heart attack, making prompt evaluation and treatment critical.¹

Movement disorders

Conditions such as restless leg syndrome and periodic limb movement disorder become more common in older adults and can make it difficult to stay asleep. These disorders cause uncomfortable sensations in the legs or involuntary movements during the night, leading to frequent awakenings. As a result, a person may experience increased fatigue during the day, irritability, and difficulty concentrating.¹

Insomnia

About 10-30% of adults live with insomnia, and people over the age of 60 are more susceptible.⁵ In fact, insomnia is the most common sleep problem in adults over 60. Insomnia is a condition that makes it difficult to fall asleep or stay asleep at least three nights per week, leading to sleep deprivation, brain fog, fatigue, poor coordination, and mood changes. Depending on the cause, insomnia can be short-term during major life changes and times of stress, or it can be a chronic condition that requires routine medical support.¹

Tips for getting a better night’s rest

How you feel during the day can depend, in part, on how well you’ve slept the night before. Here are a few tips that can help older adults improve their sleep hygiene and ensure better quality sleep:

• Follow a regular schedule by going to bed and waking up at the same times every day, even on the weekends.
• Begin a relaxing wind-down routine an hour before bedtime. Find ways to relax each night before falling asleep, such as reading or taking a warm bath.
• Create a calming environment by reducing screentime, lowering the lights, and setting a cooler temperature.
• Limit drinks and snacking before bed, especially caffeinated ones, as these can keep you awake at night.
• Avoid taking naps in the late afternoon or evening.
• Calm the mind with gentle stretches, meditation, or journaling.^1,2

It’s normal to experience changes in sleep patterns throughout one’s lifetime. Learning how sleep patterns change as we age and recognizing problematic sleep disorders in older age can make a lasting difference in overall quality of life. If you’re having a hard time getting enough sleep at night, or if you consistently feel sleepy throughout the day, it may be time to speak with a doctor.

Disclaimer: The content provided in this blog is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare professional with any questions you may have regarding a medical condition.

Sources

1. National Institute on Aging. (2025, February 6). “Sleep and Aging.” https://www.nia.nih.gov/health/sleep/sleep-and-older-adults
2. Cleveland Clinic. (2026, April 20). “Rest Easy: 8 Ways to Improve Your Sleep Hygiene.” https://health.clevelandclinic.org/sleep-hygiene
3. Tatineny, P., Shafi, F., Gohar, A., & Bhat, A. (2020). “Sleep in the Elderly.” Missouri medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC7723148
4. Centers for Disease Control and Prevention. (2024, May 15). “FastStats: Sleep in Adults.” https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html
5. Fry, A. (2025, July 10). “Insomnia and Older Adults.” SleepFoundation.org. https://www.sleepfoundation.org/insomnia/older-adults