Does Sleep Change As We Get Older? July 29, 2026 Does Sleep Change As We Get Older? If you've noticed that you're waking up earlier than you used to, or finding it harder to drift off at night, you're not imagining things. Sleep genuinely does change as we age, and understanding why can make those changes feel a lot less frustrating. How Our Sleep Patterns Shift Most older adults still need around seven to eight hours of sleep a night, the same as younger adults.1 What changes is how we get there. Many people find it takes longer to fall asleep, and once asleep, they wake more often during the night.1 There's also a tendency to feel sleepy earlier in the evening and wake earlier in the morning, a shift known as a phase advance.2 This happens partly because the body's internal clock, which controls when we feel alert or tired, becomes less efficient with age.1 We also produce less melatonin, the hormone that helps promote sleep, which can make it harder to nod off in the first place.1 On top of this, older adults tend to spend more time in the lighter stages of sleep and less time in deep, restorative sleep, which is why a full night in bed can still leave you feeling like a lighter sleeper than you once were.2 Why It Happens Apart from these natural changes, several other factors can disrupt sleep as we get older.1,2 Health conditions like arthritis, heart disease, and chronic pain can make it harder to settle or stay asleep.1 Needing to get up and use the bathroom during the night, known as nocturia, becomes more common with age too.2 Medications, reduced daytime activity after retirement, and even major life transitions such as loss of independence or the passing of loved ones can all play a role in disrupting sleep.1-3 Common Sleep Issues Worth Knowing About Insomnia is one of the most frequent sleep complaints among older adults, but it's far from the only one.1 Sleep apnea, where breathing repeatedly pauses during the night, becomes more common with age and can lead to headaches, daytime drowsiness, and trouble concentrating.1 Restless legs syndrome and periodic limb movements can also disrupt sleep, causing discomfort or involuntary movements that interrupt rest.1 Simple Ways to Improve Your Sleep The good news is there's plenty you can do to support better sleep as you age. Keeping a consistent sleep and wake time, getting morning sunlight, staying active during the day, and avoiding caffeine and heavy meals close to bedtime can all make a real difference.1-3 It's also worth being mindful of napping, since long or late afternoon naps can make it harder to fall asleep at night.1 Keeping screens out of the bedroom and developing a calming wind-down routine can help too.1,2 When to See Your Doctor While some changes to sleep are a normal part of getting older, feeling constantly exhausted, struggling to function during the day, or having a partner notice irregular breathing at night are not things you should simply put up with. These can be signs of an underlying condition that's treatable. If your sleep is affecting your mood, memory, or daily energy, it's worth having a conversation with your doctor, who can help identify the cause and find the right approach to get you sleeping better again. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 90 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and Treatment Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. This article is for general informational purposes only and should not be used to replace medical advice. Always consult your doctor or healthcare team before making changes to your sleep or health routine. References 1. Newsom, Rob, and John DeBanto. “Aging and Sleep: How Does Growing Old Affect Sleep?” Sleep Foundation, 18 Mar. 2022, www.sleepfoundation.org/aging-and-sleep. 2. “Ageing & Sleep | Sleep Health Foundation.” www.sleephealthfoundation.org.au/sleep-topics/ageing-sleep. 3. MedlinePlus. “Aging Changes in Sleep: MedlinePlus Medical Encyclopedia.” medlineplus.gov/ency/article/004018.htm, 2017.
