Why Sleep Gets Worse With Age and How to Sleep Better After 60

During earlier stages of life, whether you were busy building your career or raising young children, getting too little sleep may have seemed like an unavoidable part of everyday life. As we grow older, however, we often expect to finally enjoy peaceful, uninterrupted nights of deep sleep.

In reality however, many older adults struggle to fall asleep or remain asleep throughout the night. According to data from the National Council on Aging, up to 50% of adults aged 60 and older report experiencing insomnia. Although changes in sleep patterns are common with age, understanding why they occur and how to manage them can make a meaningful difference in sleep quality.

Why Does Sleep Change as We Age?

Dr. Edmundo Rodríguez-Frías, a specialist in geriatric medicine, explains that our internal biological clock changes as we age. As the body's natural sleep schedule shifts toward earlier hours, people may begin feeling sleepy earlier in the evening and waking up earlier in the morning.

“Because of this shift toward an earlier bedtime, our bodies will naturally begin waking up earlier, which may affect the number of hours of sleep we get during the night,” he explains.

In addition to changes in sleep timing, older adults are more likely to experience frequent nighttime awakenings. Dr. Julia Loewenthal, a lecturer at Harvard Medical School and a geriatrician, notes that older adults often spend less time in deep sleep. Consequently, their sleep tends to be lighter, making them more susceptible to disturbances that might not have awakened them in the past.

Environmental noise, chronic health conditions such as arthritis and sleep apnea, and age-related changes in bladder function can also contribute to interrupted sleep. Together, these factors may make it increasingly difficult to enjoy a full night of uninterrupted rest.

What Should You Do If You Wake Up During the Night?

One of the most common mistakes people make when waking up in the middle of the night is immediately checking the clock or looking at a screen. Although it may seem harmless, this habit can increase mental alertness and make returning to sleep more difficult.

According to Dr. Loewenthal, putting pressure on yourself to fall asleep can actually make the situation worse. For example, mentally calculating how many hours of sleep you have left if you fall asleep immediately may increase anxiety and prevent you from relaxing.

Instead of focusing on the time, experts recommend practicing slow, deep breathing to calm the body and mind. A 2025 study published in the journal Frontiers in Sleep found that breathing exercises significantly improved insomnia symptoms, with benefits that persisted over time.

If you are still unable to fall asleep after approximately 20 minutes, it is generally recommended to get out of bed and engage in a quiet, relaxing activity under dim lighting, such as reading a book. Once you begin feeling sleepy again, return to bed. This approach can help prevent the bed from becoming associated with frustration and wakefulness rather than rest.

Simple Habits That Can Improve Sleep Quality

Developing consistent sleep habits can help reduce nighttime awakenings and improve overall sleep quality, particularly as the body's natural sleep patterns change with age.

Maintaining regular bedtimes and wake-up times helps support the body's internal clock and encourages a more predictable sleep schedule. Avoiding caffeine later in the day can also make it easier to fall asleep and stay asleep, as its stimulating effects may continue for several hours after consumption.

The sleeping environment is equally important. Keeping the bedroom cool and comfortable can promote more restful sleep, while minimizing unnecessary light and noise may reduce disturbances throughout the night.

Although these adjustments may seem relatively simple, practicing them consistently can help create conditions that support better sleep.

When Should You Speak to a Doctor?

Although changes in sleep patterns are common as we grow older, persistent sleep difficulties should not automatically be dismissed as an inevitable part of aging. Frequent awakenings, worsening insomnia, or ongoing daytime fatigue may indicate an underlying issue that requires medical attention.

Dr. Rodríguez-Frías advises seeking medical guidance when sleep disturbances become persistent or begin interfering with daily life. “If you are experiencing persistent awakenings, if the problem is getting worse, or if you feel drowsy and tired during the day, I recommend speaking with your doctor,” he explains.

Understanding how sleep changes with age is an important first step toward improving sleep quality. By adopting healthier bedtime habits, reducing unnecessary nighttime stimulation, and addressing potential medical concerns, older adults can take practical steps toward enjoying more restful nights.

While aging may change the way we sleep, it does not mean that poor sleep must become a permanent part of life. With the right habits and appropriate support, it is possible to improve sleep quality and wake up feeling more refreshed, alert, and ready for the day.