How to Sleep Better in Old age

As we grow older, sleep often shifts in unexpected ways. Falling asleep may take longer, waking in the night becomes more common, and the deep, uninterrupted rest we once took for granted starts to feel elusive. But here’s the truth: aging doesn’t erase the body’s need for sleep—it only changes how we achieve it.

Adults in their 60s, 70s, and beyond still need around 7–8 hours of quality rest for the immune system, memory, and emotional health to stay resilient. The good news? Sleep in later life can be nurtured and restored with thoughtful adjustments.

Why Sleep Changes with Age

The sleep architecture—the biological blueprint of how we sleep—naturally changes over time. Several age-related shifts influence this:

• Reduced melatonin production: The pineal gland produces less melatonin as we age, making it harder to fall and stay asleep.
• Advanced circadian timing: Older adults often feel sleepy earlier in the evening and wake up earlier than younger people. This is a biological shift, not just habit.
• Lighter, shorter deep sleep: Stage 3 slow-wave sleep—the most restorative stage—tends to decline, reducing physical recovery and energy the next day.
• More sleep interruptions: Conditions like nocturia, arthritis, acid reflux, or even mild cognitive changes can fragment sleep further.

While these changes are common, they’re not destiny. With the right tools and habits, deeper rest is still entirely possible.

Simple, Science-Backed Habits That Help

Improving sleep in old age doesn’t require drastic changes. These small shifts have outsized impact:

• Minimise fluids post-evening: Limit water and avoid caffeine or alcohol after 7 PM to reduce night-time bathroom trips that interrupt lighter sleep stages.
• Catch morning sunlight: Even 15–30 minutes of early daylight can help reset melatonin production and improve sleep onset at night. Natural light also boosts mood and vitamin D.
• Address underlying health issues: Don’t dismiss joint pain, snoring, reflux, or anxiety. Treating these conditions often restores sleep more effectively than any supplement.
• Stay meaningfully active: Daily movement—like walking, yoga, or light gardening—along with a mentally engaging routine encourages natural fatigue and better sleep drive.
• Use sleep aids with caution: Natural supplements like melatonin or valerian root may help, but consult your doctor first. Prescription sleeping pills should be a last resort and monitored carefully.

Optimising the Bedroom for Better Sleep

Sleep environment plays a more pronounced role as we age. Older bodies are more sensitive to pressure points, temperature, and disturbances:

• Install blackout curtains or use an eye mask to control ambient light
• Keep the room between 18–22°C, well-ventilated and free from noise
• Sleep on a pressure-relieving natural latex mattress that supports joints without trapping heat
• Use a spine-aligning, fluff-retaining pillow like the Sunday Delight Pillow for consistent neck support

One hidden but critical detail: never fold a mattress. Folding compromises internal foam structure, reducing support over time—especially risky for seniors with back or hip issues. That’s why Sunday never compresses or folds its mattresses during delivery. We ship flat, using premium logistics partners, to protect what matters most—your comfort and safety.

Final Thought: Sleep Isn’t a Luxury—It’s Lifelong Care

Consistent, high-quality sleep is not a bonus—it’s a foundation. For older adults, restful sleep supports healing, reduces fall risk, strengthens memory, and uplifts mood. And most sleep difficulties in aging respond well to gentle, consistent intervention—not drastic overhauls.

Start with the basics: light, movement, comfort, and medical awareness. If sleep doesn’t improve, speak to a trusted physician or sleep therapist. And remember, investing in sleep is investing in vitality—for today, and every tomorrow that follows.