Sleep is a natural part of life, but as we get older, many of us find it harder to fall asleep, stay asleep, or feel refreshed in the morning. If that sounds familiar, you're not alone. Research shows that over 50% of adults over 65 report some form of sleep difficulty. But why does sleep get harder with age—and what can we do about it? Let’s break it down.
1. Melatonin Declines with Age
Melatonin is a hormone your body produces in response to darkness, helping to regulate your sleep-wake cycle. However, as we age, melatonin production naturally decreases, especially in the evening when we need it most.
This decline means that older adults often struggle with delayed sleep onset and lighter, more fragmented sleep. In simple terms: it’s harder to fall asleep and stay asleep. Add in early morning awakenings, and it becomes clear why many seniors feel like they’re not getting enough rest—even if they’re in bed for eight hours.
What can help:
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Get bright natural light exposure in the morning
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Keep evenings dim and screen-free, especially after 930pm
2. Snoring
As we age, the muscles in the throat and upper airway naturally weaken, which increases the likelihood of snoring. And, especially for those who live alone, they never realise - and instead, simply put up with feeling exhausted and attribute it the natural ageing process.
What to watch for:
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Feeling exhausted
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Getting 7-8 hours of sleep but still waking tired
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Feeling worse and worse with age
What can help:
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Reduce weight if you are overweight
3. Lighter Sleep and Frequent Awakenings
Aging is also associated with changes in sleep architecture. Older adults spend less time in deep (slow-wave) sleep and more time in lighter stages, making them more vulnerable to being woken by environmental noise, discomfort, or even just shifting in bed.
Frequent bathroom trips (nocturia) are also more common with age, further breaking up the night.
What can help:
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Avoid caffeine and alcohol in the afternoon and evening
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Keep the bedroom dark, cool, and quiet
Sleep Doesn’t Have to Decline with Age
While it’s true that our sleep needs and patterns change over time, poor sleep isn’t something we just have to accept. By understanding the factors at play—like melatonin loss, snoring, sleep apnea, and lighter sleep stages—we can take meaningful steps to improve sleep quality.
With the right tools, environment, and support, restful sleep is absolutely possible at any age. You just need to work with your body, not against it.
