DID you know as we age, our sleep patterns change?

While most people sleep 7-9 hours a day, older people are more likely to split this time between a night-time sleep and a daytime nap (the famous ‘Nanna Nap’).

About one third of older women and one in six older men take more than half an hour to get to sleep at night, wake more and spend less time in deep and refreshing sleep.

Why do older people sleep differently?

Older people make less of the hormone melatonin, which helps us get to sleep.

Things like hot flushes, needing to go to the toilet or pain from problems like arthritis can also make it hard to sleep through the night.

Disorders like sleep apnoea and periodic limb movement disorder are also more common as we age.

Dementia and wakefulness

Anxiety and depression can also affect sleep, as can dementia and Alzheimer’s Disease.

People with dementia might become more confused at night and could wander around the house, which can be a worry for carers.

On the flipside, poor sleep can also lead to increased forgetfulness and confusion and depression.


How do you know when you have a sleep problem?

Issues like wanting to go to bed earlier or needing to stay in bed longer to get a full night’s rest are normal as you age.

At any age, it’s also common to experience occasional sleep problems.


  • Have trouble falling asleep even though you feel tired
  • Have trouble getting back to sleep when awakened
  • Don’t feel refreshed after a night’s sleep
  • Feel irritable or sleepy during the day
  • Have difficulty concentrating during the day
  • Rely on sleeping pills or alcohol to fall asleep
  • Have trouble controlling your emotions

What can I do?

In many cases, sleep problems can be easily addressed by making changes to your lifestyle including diet, physical activity and getting enough time in the sun.

Top tips include:

  • Exercise regularly – Studies have shown aerobic exercise had the best results and resulted in the most dramatic improvements in quality of sleep for middle aged and older people.
  • Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can cause sleep problems. Try using a sleep mask to help block out light.

Sometimes, making changes to your bedtime routine can also help.

Try to:

  • Develop soothing bedtime rituals. Taking a bath, playing music, or practicing a relaxation technique such as meditation or deep breathing can help you wind down. 

If you have trouble getting back to sleep at night after you wake, try:

  • Don’t stress. Stressing over the fact that you can’t get back to sleep only encourages your body to stay awake. Focus on the feelings and sensations in your body instead.

(Find out more at )

"We Are Your Someone When Your Someone Is Not There"