For many adults, crossing the age of 65 brings noticeable changes to how they sleep. Nights that once felt long and restorative can turn into restless hours, with multiple awakenings and early mornings. While the total time in bed may not change much, the quality of rest often declines.
These shifts are not always a sign of illness, but when they interfere with daily life, they can point to sleep disorders that become more common with age. Psychology and sleep research offer clear explanations for why these patterns emerge—and what can be done to improve them.
How aging affects sleep
Experts note that sleep cycles change naturally over time. After 65, it’s typical to take longer to fall asleep, wake more often during the night, and rise earlier than before. Even when seniors still get 6.5 to 7 hours of rest, the amount of deep, restorative sleep decreases.
This lighter sleep is partly due to changes in brain activity that make it easier to wake and harder to return to slumber. On average, older adults experience three to four awakenings per night and are more aware of them than younger people.
Why nights feel more interrupted
A key reason for these disruptions is the reduced time spent in deep sleep. Other common triggers include:
- Frequent trips to the bathroom at night (nocturia)
- Ongoing stress or anxiety
- Chronic pain or physical discomfort
When rest is broken repeatedly, it can affect mood, memory, and alertness during the day, making it harder to stay active and focused.
The risks of poor sleep in later life
Consistently poor sleep can have serious consequences. Chronic insomnia in older adults has been linked to a higher risk of car accidents, cognitive decline, and depression.
Even if the clock says they’ve slept enough, many seniors still feel tired, confused, or irritable during the day. This mismatch between hours in bed and true rest is a common complaint after 65.
The most common sleep disorders in seniors
Some sleep issues become more frequent with age, including:
- Chronic insomnia.
- Restless legs syndrome.
- Narcolepsy or hypersomnia.
- Sleep apnea, which causes repeated pauses in breathing and can be dangerous if untreated.
Safer treatment options
Treating sleep disorders in older adults requires caution. Experts recommend:
- Avoiding long-term use of sleeping pills, which can cause dependence and side effects such as confusion or falls.
- Consulting a doctor before using any over-the-counter remedies, including melatonin.
- Considering cognitive behavioral therapy, which has proven effective without medication risks.
Everyday habits that help improve sleep
Small lifestyle adjustments can make a big difference in rest quality. Helpful strategies include:
- Having a light snack before bed, like warm milk.
- Avoiding caffeine, alcohol, tobacco, and long daytime naps.
- Exercising regularly, but not too close to bedtime.
- Keeping a consistent sleep schedule.
- Limiting screen time in bed.
- Using the bed only for sleep or intimacy.
- Practicing relaxation techniques before sleeping.
- Reading or listening to calming music if unable to fall asleep.
By understanding how aging changes sleep and adopting healthier habits, seniors can address many of the challenges that come with nighttime rest—turning fragmented nights into more peaceful ones.