Sleep smarter, age stronger: Better sleep matters for older adults

A good night's sleep is essential for overall health and well-being, yet many older adults struggle to get the rest they need. If you spend nights tossing and turning, you’re not alone. Sleep disturbances become increasingly common with age, leading to difficulty falling asleep, frequent nighttime awakenings and feeling less rested in the morning. According to the National Institutes of Health, sleep problems affect nearly 50% of older adults compared to 15-23% of younger adults. Understanding the reasons behind these changes—and how to improve sleep quality—can help older adults feel more rested and energized.

Why do sleep patterns change?

"As we journey through life, our internal clock – the circadian rhythm – naturally shifts much like a smart thermostat system that gradually adjusts over time,” said SIU Medicine pulmonologist Omar Abdulfattah, MD. “The brain’s sleep-wake center becomes less responsive to environmental cues, melatonin production decreases and deep sleep stages become shorter. These changes explain why older adults tend to go to bed and wake up earlier.”

Chronic conditions like diabetes, arthritis, heart disease, sleep-disordered breathing and chronic pain along with mental health concerns like anxiety and depression, can also affect sleep. Some medications can also impact sleep patterns, often leading to insomnia.

How to sleep better

A common myth suggests we need less sleep as we age, but research shows the body’s need for rest remains the same.

"The truth is, your body still needs sleep to repair tissues, consolidate memories, remove toxins and waste from the brain and support immune function," said Dr. Abdulfattah. "What changes is not how much sleep you need, but how your body goes about getting it." 

While sleep may feel more elusive with age, several steps can improve your sleep quality:

Create healthy sleep habits

Start with small lifestyle habits to promote sleep:

• Stick to a schedule. Go to bed and wake up at the same time each day.

• Get natural light exposure. Sunlight helps regulate your circadian rhythm.

• Limit naps. Keep them to under 30 minutes and avoid late afternoon naps.

• Exercise regularly. Aim for morning or afternoon activity to support better sleep.

Address health conditions and medications

If sleep issues persist, consider underlying health factors: 

• Review medications. Talk to your doctor about any possible sleep-disrupting side effects.

• Consider a sleep study. If you experience frequent awakenings, you may have sleep apnea.

• Explore sleep aids. Relying too heavily on sedatives can interfere with your natural sleep patterns, so always discuss safe pharmaceutical or natural options with your doctor.

Establish an evening routine

Good sleepers often have a consistent evening routine that signals the body it’s time to rest:

• Avoid alcohol, caffeine and large meals before bed.

• Reduce fluid intake at night to minimize nighttime bathroom trips.

• Limit screen time before bed. The blue light from phones and computers can disrupt melatonin production.

• Engage in calming activities such as reading, taking a warm bath or practicing mindfulness.

• Keep your bedroom dark and cool for optimal sleep.

• Invest in a supportive mattress and comfortable bedding. 

Alzheimer’s and sleep

“Sleep disruption is both a symptom and a potential risk factor for Alzheimer’s disease,” said Jennifer Arnold, MD, PhD of the Smith Alzheimer’s Center at SIU Medicine. “During deep sleep, the brain clears out proteins like beta-amyloid, which is linked to Alzheimer’s. Poor sleep can interfere with this process, potentially accelerating cognitive decline.”

Brain changes associated with Alzheimer’s can also cause sundowning, a phenomenon where individuals become more confused or agitated in the evening. This can lead to nighttime wandering, difficulty sleeping and daytime drowsiness. Adhering to an evening routine, ensuring physical activity during the day and discouraging long naps can help prevent sundowning.

Caregiver tips for ensuring sleep safety

Caregivers of those with Alzheimer’s should create a safe and comfortable environment  to promote better rest and to anticipate needs of their loved one if they wake up in the middle of the night.

• Keep pathways clear to reduce the risk of falls.

• Secure stairways with gates or other safety measures.

• Install grab bars in bathrooms for added support.

• Consider removing the bedroom door lock to prevent accidentally locking someone in or out.

The importance of quality sleep

“Quality sleep isn’t a luxury that diminishes with age—it’s a cornerstone of good health,” said Dr. Arnold. “By adopting better sleep habits and addressing medical concerns, older adults can rediscover the restorative power of a good night’s rest, improving both physical vitality and mental clarity.”