Sleep can feel different as you get older. You may fall asleep later or wake up earlier. You might find yourself waking up at night more frequently. These changes can worry you. They can also make your day hard, leaving you feeling old and tired. We will explain simple reasons why sleep changes. We will also share things you can try. We are Daybreak Telepsych. We help people of all ages with mental health and sleep issues.
How Sleep Often Changes with Age
Many people sleep less deeply as they get older. Sleep has different parts. The deepest part may get shorter. People also wake up more at night. Some older adults fall asleep earlier and wake earlier in the morning. Total sleep time can be a bit less and sleep may feel lighter.
Why This Happens
Our body clock, or circadian rhythm, changes with age. This clock indicates when we should be alert and when it’s time to rest. As we age, the clock can move earlier. This is why some elderly individuals feel drowsy in the evening and rise before dawn. The brain also makes less melatonin, a chemical that helps us feel sleepy at night. These changes can make sleep start earlier and end earlier.
Health, Medicine and Pain
Many health problems can affect sleep. Pain, bladder problems, breathing trouble and memory problems can wake people at night. Medicines can also change sleep. Some pills make you sleepy during the day. Others can make sleep hard at night. Discuss your medications with your doctor if you’re having trouble sleeping.
Mood and Sleep
Worry, sadness and stress can make it hard to sleep. Poor sleep can lead to increased feelings of exhaustion and sadness, which often makes one feel old and tired. That makes a bad cycle. Treating anxiety or depression can help with sleep. We can help with talks and medicine when needed.
Daily Light and Activity
Light helps set our body clock. Older adults sometimes get less bright light in the day. This can shift the clock and cause sleep trouble. Moving more during the day can help. Short walks in the sun are good. Even small changes can help your sleep feel better.
What You Can Do Right Now
Here are simple steps you can try. They are safe for most people.
- Keep a regular sleep schedule.
- Get morning sunlight.
- Exercise daily.
- Avoid long naps in the afternoon.
- Make your bedroom dark and quiet.
- Limit late-day caffeine.
- Check your medications with a doctor.
These steps can help. If not, there are more options.
Treatments That Work
For long-term sleep trouble, talk therapy is very helpful. It is called Cognitive Behavioral Therapy for Insomnia, or CBT-I. CBT-I helps you change bad sleep habits and worried thoughts about sleep. Many studies show CBT-I works well for older adults. It can help people sleep better without medicine.
Bright light therapy can also help. It uses timed light to shift the body clock. Some people do better with light in the morning. Others may do better with light in the evening. A doctor can help pick the right plan. Light therapy can help with sleep and mood in some older adults.
When to Ask for Help
Ask for help if:
- You feel very tired during the day or experience excessive sleepiness in old age.
- You fall asleep at unsafe times.
- You have loud snoring or stop breathing when you sleep.
- You feel confused or have big memory changes.
- Sleep tips do not help.
These may be signs of sleep disorders or other health problems. A doctor can check for sleep apnea, restless legs, or other issues. We can help you find the right care.
How Daybreak Telepsych Can Help
We offer mental health care for all ages. We treat children, teens, adults and older adults. We know sleep can change with age. Our geriatric psychiatry team works with seniors and families. We can:
- Talk with you via telehealth.
- Review your medicines.
- Offer therapy like CBT-I or refer you to a sleep clinic.
- Work with your family and other doctors.
We focus on kind, clear care. If you live in Washington and want help, we can meet by video. We will listen and make a plan that fits your life.
Simple Sleep Tips You Can Try Tonight
- Go to bed at the same time tonight.
- Open a curtain for 10 minutes in the morning.
- Stretch or walk for 10 minutes today.
- Avoid screens for 30 minutes before bed.
Small steps add up. Try one or two and see how you feel.
FAWhy Are Sleep Patterns Changing as I Get Older?Qs
Why old people sleep more during the day?
Total nighttime sleep may decrease, so some people nap more due to broken sleep. If this leads to excessive sleepiness in old age, it’s important to talk to a professional.
Will I always need sleep medicine?
Not always. Many people do better with sleep habits and therapy like CBT-I. Medicines can help short term, but they can have side effects.
