How Sleep Changes as You Get Older
Many older people worry because they sleep less and wake often. Part of it is a natural change, but there are signs that should not be put down to age.
But · 5 min read · Sep 5, 2026
The older you get, the lighter your sleep becomes. There is less deep sleep, more awakenings during the night, and many people find they feel sleepy earlier in the evening and then wake earlier in the morning. These are changes that commonly come with age.
What fewer people know: the amount of sleep an older person needs is not much less than in younger years. What mainly changes is the ability to sleep straight through. So the total time spent resting should still be kept reasonably full.
Why you wake during the night
- Passing urine at night, one of the most common reasons
- Joint pain, back pain, leg cramps
- Little time outdoors in the sun and little activity during the day, so the signal that resets the body clock grows weaker
- Too much daytime sleep, or a nap taken too late
- Worry, sadness, changes in life
- Some chronic conditions and some medication being taken
What usually helps
Keep your bedtime and your wake-up time regular. Go outside for morning sunlight and move gently during the day. Limit tea and coffee from early afternoon. Drink less close to bedtime so you pass urine less at night.
If you do nap, keep it short and not too late in the day. In the evening, avoid watching television or using your phone in bed.
Staying safe at night
Falls at night are common and leave serious consequences. Leave a dim night light along the way to the bathroom, clear away electrical cords and slippery rugs, keep slippers with a good grip beside the bed, and stand up slowly after sitting up.
When to see a doctor
See a doctor if you snore loudly with pauses in breathing that your family has witnessed; if you are excessively sleepy during the day; if insomnia lasts for several weeks; if your legs feel restless and uncomfortable at night so that you cannot lie still; or if you shout, thrash your arms and legs, or even fall out of bed while dreaming.
It is also worth being seen if your sleep worsens at the same time as lasting sadness, weight loss, increasing forgetfulness, or after a recent change in your medication.
This information is for general reference only and does not replace advice from your doctor.
