Important: This page is for general information only. It does not replace medical advice, diagnosis or treatment. Always speak to your GP, pharmacist, specialist nurse or NHS 111 before making changes to your medication, sleep tablets, exercise or other treatments.

Why sleep feels different as the years go by

Many people in their 60s, 70s and 80s say the same thing: “I used to sleep like a log. Now I’m up and down all night.” It is easy to assume that poor sleep is simply “part of getting old” and that nothing can be done. In reality, two things are true at the same time:

• Our sleep does change naturally with age.
• Ongoing, very poor sleep is not something you just have to put up with, and it is always worth discussing with a professional.

Understanding what usually happens to sleep in later life can make it easier to decide whether your pattern feels reasonable for you, or whether it is knocking your health, mood or independence enough to ask for help.

How much sleep do older adults actually need?

Health bodies now agree that most adults, including those over 65, still benefit from roughly 7 to 8 hours of sleep across 24 hours. This does not have to be one perfect block. Some people sleep 6 hours at night and take a short nap after lunch. Others manage 7 hours overnight with no nap at all.

What matters most is not the exact number on the clock, but:

• How rested you feel in the morning.
• Whether you can stay awake safely in the daytime (for example, not nodding off while eating, reading or watching television).
• Whether low mood, memory problems or falls seem to be linked to your tiredness.

If you regularly get far less than 6 hours sleep per night, or you are in bed for 9–10 hours and still feel exhausted, that is a good reason to speak to your GP or practice nurse.

Common natural changes in sleep after 60

As we age, our “body clock” and sleep systems become a little more fragile. Several patterns are very common, even in otherwise healthy older adults:

• Earlier bedtimes and earlier waking. You may feel sleepy at 9–10pm instead of midnight, and wake up at 4–5am without an alarm.
• Lighter sleep. There is often less deep, heavy sleep and more of the lighter stages. This means small noises, aches, movement or needing the toilet are more likely to wake you.
• More night-time awakenings. Many older people wake two or three times a night, often to pass urine or change position.
• More napping. A short nap after lunch or in the early afternoon can become part of a normal pattern, especially if night sleep is shorter.
• Longer to drift off. Some people notice it takes a bit longer to “switch off” and fall asleep, even when tired.

These changes reflect normal shifts in hormones (such as melatonin), brain chemistry and body temperature rhythms. They are not automatically a sign of disease. However, if changes are sudden, very severe or worrying, it is always safer to mention them.

What might be “normal for my age”?

Everyone is different, but the following patterns are often considered reasonable in later life, especially if you feel broadly well in the day:

• Taking up to 30–40 minutes to fall asleep, but not lying awake for hours feeling tense or distressed.
• Waking once or twice to use the toilet, then getting back to sleep within a reasonable time.
• Waking a bit earlier than you would like, but not feeling constantly exhausted or low.
• Having a short nap most days (20–40 minutes), then feeling reasonably alert afterwards.

If your sleep is different to this, it does not automatically mean something is wrong. But if poor sleep is affecting your walking, your balance, your mood or your thinking, it deserves attention in the same way that chest pain or breathlessness would.

Why other health conditions matter for sleep

Sleep in later life is rarely “just sleep”. It is tightly linked with other parts of your health:

• Pain and arthritis can make it hard to find a comfortable position and may wake you as you turn over.
• Lung and heart conditions can make you breathless when you lie flat, or cause coughing in the early hours.
• Bladder and prostate problems can mean multiple trips to the toilet every night.
• Medication times (for example, water tablets, some antidepressants or steroids) can disturb sleep if taken late in the day.
• Mood and anxiety can make your brain feel “too busy” to switch off, especially if you worry about your family, finances or health.

This is why trying to fix sleep on its own, without looking at the whole picture, often feels frustrating. A good review with your GP, practice nurse or pharmacist might include your tablets, your other conditions and your daily routine, not just what happens at night.

Home environment and night-time safety

When sleep becomes lighter and more broken, we spend more time moving about in the dark. A few small changes at home can reduce confusion and the risk of falls:

• Use a low-level night light in the hallway, bathroom and bedroom – enough to see clearly, but not bright white light that fully wakes you.
• Keep a clear path to the toilet. Move small tables, footstools or boxes that could catch your feet in the dark.
• Consider simple labels on doors (“Toilet”, “Bedroom”) if you or a loved one sometimes feel disorientated at night.
• Place your glasses, walking aid and mobile or pendant alarm within easy reach of the bed.
• Choose comfortable bedding that is not too heavy, so it is easier to turn over without straining hips or shoulders.

These are gentle, one-time changes that can make every night a little calmer and safer, especially if your thinking or balance is not as strong as it once was.

Practical routines to support better sleep after 60

The aim is not “perfect sleep”, but “good enough sleep most nights” so that you can live the life you want. Below are ideas that many older adults find realistic, even with mixed energy levels.

1. Keep a steady morning anchor

Try to get up at roughly the same time every morning, even after a poor night. Open the curtains wide, or sit by a window with your first drink. Morning light helps reset your body clock, and a regular getting-up time is more powerful than chasing a perfect bedtime.

2. Create a gentle 30–40 minute wind-down

Before bed, aim for half an hour that looks the same most nights. For example:

• Switch off bright screens and strong news programmes.
• Make a warm (non-caffeinated) drink.
• Listen to quiet music, the radio or an audiobook.
• Do a few simple stretches or breathing exercises sitting in a chair.

The brain learns “this sequence means sleep is coming”, even if it takes time to notice the difference.

3. Use naps as a tool, not the enemy

Naps are not “bad” in later life. For many people they are sensible. The key is to:

• Keep naps to around 20–40 minutes.
• Try to nap before 3–4pm, rather than in the early evening.
• Use them on days when you truly need them, not just out of habit.

If you regularly nap for over an hour and then cannot sleep until the early hours, that is something to discuss with your GP or with a sleep specialist if you are referred to one.

4. Gentle movement most days

Regular, suitable movement is one of the most quietly powerful sleep medicines we have. It does not require gyms or Lycra. You might:

• Join a PHAT Zoom exercise session or similar community group.
• Walk at your own pace, perhaps in short intervals with rests.
• Do simple strength exercises with tins of food or a resistance band while sitting.

Try to finish more energetic activity at least a couple of hours before bed, so your body has time to cool and settle. Always check with your GP or physiotherapist before starting new exercise, especially if you have heart, lung or joint conditions.

5. Look at caffeine and alcohol timings

Tea, coffee, cola and energy drinks can affect sleep more strongly as we age, even if we have “always drunk them at night”. You might experiment with:

• Keeping caffeinated drinks to the morning and early afternoon.
• Trying decaffeinated options after 4pm–5pm.
• Not using alcohol as a night-time “sedative”. It may help you fall asleep but often leads to lighter, broken sleep later in the night.

6. Don’t wrestle with the pillow

If you are still wide awake after what feels like 20–30 minutes, tossing and turning, it can help to:

• Get up carefully, put on a dressing gown and sit in a different chair.
• Do something quiet and low-stimulation – soft radio, knitting, a paper book – rather than bright screens.
• Go back to bed once you feel drowsier again.

This separates the bed from the feeling of being trapped and frustrated, which over time can make insomnia worse.

7. Review medicines with your GP or pharmacist

Some tablets are better taken earlier in the day, and some may be contributing to night-time trips to the toilet, vivid dreams or restless legs. Do not stop or change medicines yourself, but do ask:

• “Could any of my medicines be affecting my sleep?”
• “Is there a better time of day to take this particular tablet?”
• “Is it still the right dose for my age and other conditions?”

If you are on sleeping tablets, it is especially important to review them regularly, as older adults can be more sensitive to side effects such as confusion and falls.

8. Keep a simple two-week sleep diary

Before your next GP or clinic appointment, you might keep a brief note of:

• Rough time you went to bed and got up.
• How many times you woke in the night.
• Any naps in the day and how long they lasted.
• How you felt the next day (for example: “OK”, “low”, “very sleepy”).

This gives professionals a much clearer picture than one hurried description in a 10-minute appointment.

Supporting a loved one whose sleep is changing

If you care for an older relative or friend, sleep can become a shared issue. Broken nights may leave both of you exhausted and irritable. A few principles can help:

• Try to describe what you notice without blaming: “I’ve noticed you seem very tired in the day” rather than “You’re up all night again.”
• Agree small steps together, such as adding a night light or keeping a sleep diary, rather than trying to change everything at once.
• Look after your own sleep where you can. If you are a carer and your nights are very disturbed, ask your GP or local carers’ service about support.
• If the person becomes confused or unsettled at night, ask for advice about possible memory problems or delirium, especially after infections or hospital stays.

Where PHAT fits into your sleep story

The Primary Health Awareness Trust exists to help older adults stay active, confident and connected. Good-enough sleep makes all of this easier. In turn, regular, friendly movement and community support can help the body and brain find steadier rhythms.

Our gentle online exercise sessions offer:

• A reason to get washed, dressed and moving, even on days when energy feels low.
• Safe, paced exercises with options to sit or stand, which can support balance, joints and circulation.
• Regular contact with others who understand the realities of ageing, caring and long-term conditions.

Many people tell us that simply knowing they have a session booked helps them shape their day and wind down more calmly at night.

Final reminder: This guide cannot diagnose sleep disorders or advise on individual treatment. It is educational support only. Please speak to your GP, practice nurse, specialist team or NHS 111 before changing your medication, sleep tablets, diet, exercise routine or any other part of your care plan.