Sleep and Aging: Getting the Rest You Need

A good night’s sleep is one of the most powerful tools for healthy aging — yet many older adults struggle to get the rest their bodies and minds need. While occasional tossing and turning is normal, ongoing sleep problems can impact memory, mood, energy, and even long-term health.

The good news? By understanding how sleep changes with age and adopting healthy habits, older adults can improve both the quality and quantity of their rest.

How Sleep Changes as We Age

It’s common for older adults to experience changes in their sleep patterns. According to the National Institute on Aging, these changes may include:

  • Lighter sleep. You may wake more easily and spend less time in deep, restorative sleep.

  • Earlier bedtimes and wake-up times. The body’s “internal clock” can shift, making you feel sleepy earlier in the evening.

  • More nighttime awakenings. Bathroom trips, discomfort, or restlessness may interrupt sleep.

  • Difficulty falling asleep. Stress, medications, or health conditions can make it harder to drift off.

While some changes are normal, persistent sleep difficulties are not simply “part of getting older.”

Why Sleep Matters for Health

Quality sleep is essential for:

  • Memory and brain health. Sleep helps the brain consolidate memories and clear out waste.

  • Mood and emotional balance. Rest restores energy and resilience, reducing irritability and stress.

  • Physical health. Sleep supports heart health, metabolism, and the immune system.

  • Fall prevention. A well-rested body has better balance and coordination.

The Centers for Disease Control and Prevention recommends that adults over 65 aim for 7–8 hours of sleep each night.

📊 Did You Know?
Nearly 50% of adults age 60 and older report trouble sleeping on a regular basis, according to the National Institute on Aging.

Good sleep isn’t a luxury — it’s a key part of healthy aging.

Tips for Better Sleep

  • Stick to a routine. Go to bed and wake up at the same time each day.

  • Create a restful environment. Keep your bedroom cool, dark, and quiet.

  • Stay active. Daily movement promotes deeper sleep at night.

  • Limit caffeine and alcohol. Especially in the late afternoon and evening.

  • Wind down gently. Reading, light stretching, or calming music can prepare your body for rest.

  • Use the bed only for sleep. Avoid watching TV or scrolling on your phone in bed.

  • Talk to your doctor. If insomnia or frequent waking persists, underlying conditions may be the cause

How SCI Can Support

At Senior Citizens Inc., we understand that sleep impacts every aspect of aging successfully. Through our Neighborhood Centers, members can enjoy exercise classes and social engagement that promote healthier sleep cycles. For those living with memory challenges, structured days at DayBreak and our Adult Day Health Centers also help regulate rest.

For More Information

Better sleep can start tonight. For resources, guidance, or information about SCI’s wellness programs, call us at 912-236-0363 or fill out the form below, and a member of our team will reach out.

⚠️ Medical Disclaimer:
This article is for educational purposes only and should not replace professional medical advice. Always consult your healthcare provider if you have ongoing sleep difficulties or related health concerns.