Noticing changes in sleep during your 60s, 70s or later isn’t just perception; it’s real. Sleep does change as we age, and while some of those changes are completely normal, others are signs that something can be done. Recognising the difference is the first step toward better rest.

 

What actually changes with age 

The body’s internal clock, known as the circadian rhythm, gradually shifts forward as we age. According to research published in Sleep Science and Practice, older adults tend to feel sleepy earlier in the evening and wake up earlier in the morning. This is a normal physiological change. 

At the same time, we spend less time in deep, restorative sleep and more time in lighter sleep stages. This means more frequent waking during the night, and less of the slow-wave sleep that is most responsible for physical recovery. 

The Sleep Health Foundation notes that most older adults still need around seven to eight hours of sleep per night, the same as younger adults. Many don’t get it.Common reasons include: 

 

  1. Chronic pain. Discomfort from arthritis or other conditions interrupts sleep 
  2. Nocturia. Needing to use the bathroom during the night, which becomes more common with age 
  3. Sleep apnea. Estimated to affect between 22 and 54 per cent of older adults 
  4. Anxiety and stress. Worry, grief or health concerns can interfere with falling or staying asleep 
  5. Medication side effects. Some commonly prescribed drugs affect sleep quality
  6. What poor sleep does to health 

 

Consistently poor sleep is linked to a range of health outcomes, including increased fall risk, weakened immunity, cognitive decline and higher rates of depression and anxiety. Research from Monash University studying nearly 90,000 people found that sleeping less than six hours per night significantly increases dementia risk. 

The connection between sleep and brain health is one of the most active areas in ageing research. Poor sleep appears to impair the brain’s ability to clear metabolic waste, including proteins associated with Alzheimer’s disease, during the night.

 

What actually helps 

The good news is that many sleep difficulties in older adults respond well to non-medication strategies. The National Sleep Foundation recommends the following evidence-based approaches for older adults: 

  • Keep a consistent schedule. Go to bed and wake up at roughly the same time each day, including weekends. This is the single most effective behaviour for supporting the body clock. 
  • Get morning light. Natural daylight in the first part of the day helps regulate your circadian rhythm and signals to your body that it’s time to be awake. Even 20–30 minutes outdoors makes a difference. 
  • Stay physically active. Regular exercise, even gentle movement, is consistently linked to better sleep quality. Being sedentary during the day makes it harder to sleep well at night. 
  • Limit alcohol before bed. While alcohol may help you fall asleep initially, it disrupts sleep quality in the second half of the night, causing earlier waking and lighter sleep overall. 
  • Keep the bedroom cool and dark. The body needs a drop in core temperature to initiate deep sleep. A cool room supports this. 
  • Review your medications. If you suspect a medication is affecting your sleep, speak with your GP. A review can sometimes resolve sleep problems without any additional treatment.
 

When to see your GP 

Some sleep changes warrant a conversation with your doctor. These include: 

  • Feeling unrefreshed despite a full night’s sleep 
  • Snoring loudly or being told you stop breathing during sleep (signs of sleep apnea) 
  • Regularly struggling with insomnia for more than a month 
  • Excessive daytime sleepiness that affects your daily life

    The Sleep Health Foundation recommends a sleep diary as a first step, noting your bedtime, wake time, and how rested you feel each morning. This gives your GP useful information for assessment. 

 

A note on sleeping tablets 

Sydney South West Local Health District advises that sleeping tablets should only be used for short periods and are not a long-term solution for older adults. Many carry risks of dependence and side effects that are particularly significant in older age groups. Cognitive Behavioural Therapy for Insomnia (CBT-I) has stronger long-term evidence than medication for most older adults with insomnia.

 

Holdsworth can help 

If poor sleep is affecting your ability to manage at home, or if you’re caring for someone whose sleep is disrupted, support may be available. Allied health services, including occupational therapy and physiotherapy, can be accessed through Support at Home funding. 

We hold free monthly information sessions for older adults and family members. 

Get in touch with our team to learn what’s available. 

1300 882 962