Why is sleep important for seniors?

As we age, it’s normal to notice changes in how we sleep. Many older adults wonder: why do seniors sleep so much? or do you need less sleep as you get older? The truth is that sleep for seniors is just as important as it is for younger adults, both in quality and quantity. Understanding why sleep matters, how it changes with age, and how to sleep better are a key part of maintaining our health and quality of life as we age.

Why is sleep important to our health?

Sleep is an essential part of healthy aging, and it affects nearly every system in the body. For seniors, the benefits go far beyond just feeling rested:

• Heart health: When we’re asleep, our blood pressure lowers. With poor sleep, our blood pressure can remain higher for longer periods of time, which increases the risk of heart disease, strokes and other cardiovascular problems.
• Immune system: Getting less sleep can increase our risk of developing some viral infections. Without enough rest, older adults may also respond less effectively to vaccines.
• Brain health: Sleep is essential for consolidating memories, maintaining connections between brain cells (neurons), and clearing toxins from the brain. Without enough rest, toxins like beta-amyloid which is a protein known for accumulating in the brains of people with Alzheimer's disease. It’s important to get adequate sleep to make sure these toxins get cleared. 
• Mental health: Poor sleep is closely tied to mental health conditions like anxiety and depression. Even one bad night can make us more irritable and feel more stressed, while long-term sleep issues can contribute to depression.
• Physical recovery: While we’re asleep, our bodies release growth hormones which help maintain muscle, support recovery, and protect strength and mobility in older age.
• Weight management: Sleep and metabolism are closely linked. Poor sleep can throw off important hormones that control appetite and weight: lack of sleep raises ghrelin (the 'hunger’ hormone) and lowers leptin (the ‘fullness’ hormone). This makes one feel hungrier and less full than usual after eating, which contributes to weight gain. For seniors, keeping a regular sleep schedule can help support a healthy weight and steady energy levels.

Sometimes seniors may seem to sleep too much or too little. When an elderly person is sleeping all the time, it may point to an underlying medical condition or side effects from medication. On the other hand, when an elderly person is not sleeping at night, it could signal issues like insomnia or chronic pain. Recognizing these patterns is key to getting the right support and improving sleep and overall health.

How does our sleep change with age?

A common question is: do older people sleep less? In reality, seniors need about the same amount of sleep as younger adults: 7 to 9 hours per night. However, our sleep may change as we get older:

• More nighttime interruptions: More frequent bathroom trips, medical conditions, and medication side effects can disrupt rest.
• Earlier sleep cycles: Melatonin, the “sleep hormone,” is released earlier in the day, which may cause seniors to feel tired earlier in the evening and wake up sooner.
• More napping: Some elderly people sleep more during the day, often due to disrupted nighttime sleep.

Sleep problems are more common as we get older, including insomnia (trouble falling or staying asleep) and sleep apnea (short pauses in breathing during sleep). Sleep apnea is a condition that can go undiagnosed for a long time, and it can negatively affect your heart and overall health. Signs to watch that suggest potential sleep apnea include: feeling excessively tired during the day, loud snoring, or someone noticing that you stop breathing for a few seconds while asleep. If you notice these symptoms, or if you’re having other sleep problems, please talk with your healthcare provider.

What is ‘good sleep?’

Good sleep has three components:

1. Quantity: Every person is different when it comes to the optimal amount of sleep. For seniors, the recommended amount is 7–9 hours.
2. Quality: Your sleep should be relatively free of interruptions. Rest should be restorative, and you should be able to enter deep sleep (REM sleep). 
3. Timing: Going to sleep and waking up around the same time is a sign that you’re getting good sleep.

If you aren’t able to get ‘good sleep’ for more than a month, it’s important to talk to a doctor. They can help diagnose and treat your sleep issues, and help you build healthy habits around sleep.

Tips for better sleep

Sleep is different for everyone, so what may work for someone else may not work for you. If you’re looking to improve your sleep, it’s best to try a variety of strategies to find what works best for you.

1. Build a consistent sleep routine

• Go to bed and wake up at the same time every day, even on weekends. Set an alarm as a reminder.
• Around bedtime, practice good sleep hygiene by reading a book, listening to soothing music, turning down the lights, or taking a warm bath.

2. Optimize your sleep space

• Reserve your bed for sleep, illness, and intimacy. Avoid working, watching TV, or doing other activities in bed.
• Keep your room cool, dark, and quiet— use white noise, a fan, or blackout curtains if needed.
• Practice good sleep hygiene to signal to your body that it’s time for bed. This could include reading a book, listening to soothing music, turning down the lights, or taking a warm bath.

3. Unplug from screens

• Dim the lights before bedtime.
• Avoid phones, tablets, and TV, since blue light delays melatonin (sleep hormone) release.
• Try reading a book before bed instead of using a device to unwind before bed.
• Stop checking the news and social media while you get ready for bed.

4. Don’t rely on sleep aids alone

• If you need sleep aid medications on most days, be sure to talk to your doctor about long-term safety since some sleep aids can be addictive.
• Invest in other healthy habits to support your sleep in the long-term.

5. Be mindful of food and drink

• Limit caffeine to no more than 2 drinks per day, and avoid it in the afternoon and evening. This is especially important as we get older, since our sensitivity to caffeine increases with age.
• Avoid alcohol at night; it disrupts sleep and increases nighttime bathroom trips.
• Don’t eat large meals within 3 hours of bedtime. Too much food before bedtime can trigger acid reflux 

6. Practice gentle breathing

• Slow, steady breathing before bed helps calm the nervous system and prepare the body for rest.

7. Listen to soothing sounds

• Relaxing sounds or music can lower stress and help signal the body it’s time for sleep.
• Choose low-tempo music without lyrics to feel calm and relaxed.

8. Exercise regularly

• Regular exercise can support better sleep by helping lower stress levels, reduce insomnia, and make it easier to fall asleep.
• Sleep can also support regular exercise such as through improving energy and supporting weight management.

If you’re having issues with sleep, you’re not alone and there are things you can do to sleep better. Talk to your healthcare provider and try different strategies to sleep and feel better, no matter your age.