Sleep Troubles After 60? Here’s What’s Going On—and How to Get Better Rest

We all know how it feels to wake up groggy after a poor night’s sleep. But for many adults over 60, restless nights become more common—and more frustrating. Sleep changes with age, and while some shifts are normal, chronic sleep issues can impact mood, energy, memory, and overall health. The good news is that understanding why sleep gets harder can help you take steps to improve it.

Why Sleep Changes With Age

Shorter, Lighter Sleep

As we age, our bodies produce less melatonin, the hormone that regulates sleep cycles. This can make sleep lighter, shorter, and more fragmented. You may find yourself waking several times a night or rising earlier in the morning.

Health Conditions

Chronic pain, arthritis, restless legs syndrome, and sleep apnea are all more common later in life and can interfere with deep, restful sleep. Certain medications may also cause wakefulness or frequent bathroom trips.

Lifestyle Factors

Retirement often changes daily routines. Without a consistent schedule, it’s easy to stay up late, nap in the afternoon, or spend too much time on screens—all of which can throw off natural sleep patterns.

Why Sleep Matters More Than Ever

Poor sleep isn’t just about feeling tired. Research shows that lack of quality rest in older adults can:

• Increase risk of falls and injuries.
• Affect memory, focus, and decision-making.
• Weaken the immune system.
• Raise the likelihood of heart disease and diabetes.

Simply put, good sleep is foundational to healthy aging.

Practical Tips for Better Sleep

1. Keep a Consistent Routine

Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Even on weekends, try to stick close to your usual schedule.

2. Create a Sleep-Friendly Environment

Cool, dark, and quiet bedrooms support better rest. Blackout curtains, white-noise machines, or even simple earplugs can reduce nighttime disturbances.

3. Rethink Naps

Short naps (20–30 minutes) can boost energy, but long or late naps can interfere with nighttime sleep. If you nap, keep it brief and early in the day.

4. Watch What You Eat and Drink

Caffeine, alcohol, and heavy meals too close to bedtime can all disrupt sleep. Opt for calming teas (like chamomile) and light snacks if needed in the evening.

5. Move Your Body

Daily exercise improves sleep quality, but try to finish vigorous workouts at least 3 hours before bedtime so your body has time to wind down.

6. Limit Screen Time at Night

Blue light from phones, tablets, and TVs interferes with melatonin production. Swap scrolling for reading, journaling, or gentle stretching before bed.

When to Talk to a Doctor

If sleep troubles persist despite lifestyle changes, it’s important to talk with a healthcare provider. Conditions like sleep apnea, chronic insomnia, or restless legs often require professional treatment. Don’t brush off persistent issues—quality sleep is as vital to health as diet and exercise.

Embracing Rest as Self-Care

Sleep is not a luxury—it’s a necessity. By treating rest as a form of self-care, you’re investing in your energy, mood, and long-term well-being. Whether it’s building a bedtime ritual, adjusting your sleep environment, or getting help for medical issues, small changes can lead to big improvements.

Struggling with sleep after 60 is common, but it’s not inevitable. Understanding the natural changes that come with age—and taking proactive steps to address them—can help restore more restful nights. With consistency, mindfulness, and the right support, you can reclaim sleep as a restorative, healing part of your daily life.

Because no matter your age, everyone deserves to wake up refreshed, energized, and ready to enjoy the day.