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What Normal Sleep Looks Like for Adults Over 60
As we age, many aspects of our health evolve, and sleep is no exception. Adults over 60 often experience changes in sleep patterns, duration, and quality. But what exactly does “normal” sleep look like for older adults, and how do you know when there might be a problem?
Common Sleep Changes with Age
It’s normal for older adults to:
- Fall asleep earlier in the evening
- Wake up earlier in the morning
- Experience lighter sleep or more awakenings during the night
- Have shorter periods of deep sleep (slow-wave sleep)
These changes are part of the aging process and don’t necessarily mean you have a sleep disorder.
To put some concrete numbers on this, I often tell my patients that taking up to 1/2 an hour to fall asleep is totally normal. Waking up once or twice per night to use the restroom or for other reasons is also completely normal. And waking up within 30 minutes of your intended rise time is normal.
Why Do Seniors Wake Up So Early?
One of the most common sleep changes in older adults is waking up earlier in the morning. This can be attributed to natural shifts in the circadian rhythm, which often cause older individuals to become sleepy earlier in the evening and rise earlier in the morning. While this isn’t inherently problematic, it can lead to insufficient rest if bedtime doesn’t adjust accordingly. It can also be problematic if this earlier sleep pattern conflicts with your preferred lifestyle.
Environmental factors, medication schedules, and less exposure to daylight can also contribute to this shift. Sometimes, waking up too early or what we call terminal insomnia, is caused by a circadian rhythm or body clock problem, which may need treatment. I talk more about circadian rhythm disorders later in this article.
Is Napping Good for Seniors?
Napping can be beneficial for older adults, especially if they aren’t getting sufficient rest at night. Short naps of 20 to 30 minutes can improve mood, alertness, and cognitive performance without interfering with nighttime sleep. However, longer naps or those taken late in the day may make it harder to fall asleep at night. It’s important for seniors to find a balance and use naps strategically as part of a healthy sleep routine.
My general napping guidelines are to lie down for 30 minutes or less (preferably in bed) and no napping or dozing within 6 hours of bedtime. Set an alarm for 30 minutes. When the alarm goes off, get up and go on with your day whether or not you think you slept. Some research shows that if you can get seven to nine minutes of even the lightest sleep (so light you may not even feel like you slept) it can provide you up to three hours of benefit in terms of mood, alertness, and performance.
How Much Sleep Do Older Adults Need?
According to the National Institute on Aging and other health experts, adults over the age of 60 should aim for 7 to 8 hours of sleep per night. While some people might feel well-rested with slightly less or require a bit more, consistently getting less than 6 hours or more than 9 hours could indicate an underlying health concern.
A common myth is that people need less sleep as they get older. In reality, older adults still require about the same amount of sleep as younger adults. The perception that seniors need less sleep likely stems from age-related changes in sleep patterns—such as waking up more frequently or earlier in the morning—but these do not reduce the actual need for restorative rest. Believing in this myth may prevent older adults from addressing real sleep problems.
How Older Adults Can Support Normal Healthy Sleep
Maintaining healthy sleep habits becomes increasingly important with age. Here are several evidence-based strategies older adults can use to promote better sleep:
1. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Even on weekends, try to maintain a regular routine.
2. Create a Comfortable Sleep Environment
Ensure your bedroom is dark, quiet, and cool. Use blackout curtains, white noise machines, or fans if needed. A supportive mattress and comfortable bedding can also make a big difference. If a partner’s snoring keeps you up, encourage them to speak with their doctor.
3. Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and TVs can interfere with melatonin production. Try to avoid screens for at least an hour before bedtime.
4. Watch What and When You Eat
Avoid heavy meals, caffeine, and alcohol in the evening. Try not to go to bed hungry, but avoid eating large meals too close to bedtime.
5. Stay Active During the Day
Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime.
6. Get Natural Light Exposure
Spending time in natural sunlight during the day supports healthy circadian rhythms. Aim to get outside each morning or early afternoon.
7. Use the Bed Only for Sleep
Reserve your bed for sleeping (and intimacy). Avoid reading, watching TV, or using electronic devices in bed to strengthen the association between bed and sleep.
8. Manage Stress and Mental Health
Practice relaxation techniques like deep breathing, meditation, or gentle yoga. Consider speaking with a therapist if anxiety or depression is affecting your sleep.
9. Recognize and Address Common Sleep Disorders
Be aware of common age-related sleep disorders such as insomnia, obstructive sleep apnea (OSA), and circadian rhythm sleep disorders. Early recognition and proper treatment of these conditions can significantly improve sleep quality and overall health. Don’t hesitate to seek medical advice if you suspect you may be affected.
What Is Insomnia?
Insomnia is a common sleep disorder that makes it hard to fall asleep, stay asleep, or get restful sleep even when you have the opportunity. It can be short-term (acute) or long-term (chronic), and it may occur independently or alongside other health problems.
Common Signs and Symptoms of Insomnia
Here are some red flags that may suggest an insomnia disorder:
- Difficulty falling asleep, even when tired
- Frequent night awakenings
- Waking up too early and not being able to fall back asleep
- Daytime fatigue or sleepiness
- Irritability, depression, or anxiety
- Trouble focusing or remembering things
- Worrying about sleep constantly
If these symptoms persist for more than three nights a week for at least three months, it may be classified as chronic insomnia.
What Is Obstructive Sleep Apnea (OSA)?
Obstructive Sleep Apnea (OSA) is a common but serious sleep disorder where a part of the upper airway get blocked leading during sleep. This results in repeated breathing interruptions that can significantly impair sleep quality.
Common Signs and Symptoms of OSA
Signs and symptoms of OSA can include:
- Loud and chronic snoring
- Gasping or choking sounds during sleep
- Excessive daytime sleepiness
- Morning headaches
- Difficulty concentrating
- Mood changes such as irritability or depression
OSA is more common in older adults and can increase the risk of cardiovascular disease, cognitive decline, and other health issues.
What Are Circadian Rhythm Sleep Disorders?
Circadian Rhythm Sleep Disorders involve disruptions in a person’s internal body clock, affecting the timing of sleep and wakefulness. As we age, our circadian rhythms naturally shift earlier, which can contribute to sleep challenges.
Common Signs and Symptoms of Circadian Rhythm Sleep Disorders
These disorders may present as:
- Difficulty falling asleep until very late at night and difficulty rising early (Delayed Sleep Phase Disorder)
- Falling asleep too early and waking up too early (Advanced Sleep Phase Disorder)
- Irregular sleep-wake times with fragmented sleep (Irregular Sleep-Wake Rhythm Disorder)
- Sleeping and waking at different times each day (Non-24-Hour Sleep-Wake Disorder)
These issues can lead to chronic sleep deprivation and daytime dysfunction if not properly addressed.
When to Talk to a Healthcare Provider
While occasional sleep disruptions are normal, persistent sleep issues should not be ignored. Talk to your healthcare provider if:
- You regularly struggle to fall or stay asleep
- You feel tired despite spending enough time in bed
- Sleep problems interfere with your daytime activities or mental health
- You use over-the-counter sleep aids frequently
Your provider can help identify the root cause of your sleep issues, recommend behavioral strategies, or refer you to a sleep specialist.
Final Thoughts
Sleep is vital to your overall well-being, especially as you age. Understanding what normal sleep looks like after 60 can help you identify issues early and maintain a high quality of life. If you’re experiencing persistent sleep challenges, don’t hesitate to seek professional guidance.
FAQs
1. Is it normal to wake up more often at night as I age?
Yes, light sleep and more awakenings are common with age, but frequent disruptions that affect daytime function may need evaluation.
2. Do older adults need naps during the day?
Short naps (20-30 minutes) can be helpful, but long or frequent naps may interfere with nighttime sleep.
3. Can medications cause insomnia?
Yes, many medications taken for chronic conditions can impact sleep. Always review side effects with your doctor.
4. Are natural sleep aids safe for seniors?
Some may be, but always consult with a healthcare provider before starting any supplement.
5. Can exercise help improve sleep in older adults?
Absolutely. Regular physical activity promotes better sleep, but try to avoid intense exercise close to bedtime.
