When you were younger, you might have thought older adults went to bed early simply because they loved quiet mornings and a hot cup of coffee. But if you’re now the one awake before sunrise, you’ve probably realized the shift isn’t just habit or preference — it’s biology. Here’s what’s driving those changes — and what can help you get better rest.
“I haven’t slept a wink last night,” is a common complaint among older adults because of fragmented sleep. In one nationally representative survey, nearly 7 in 10 community-dwelling older adults reported having difficulty falling asleep or waking up too early. These struggles aren’t a personal failing. They’re the result of normal age-related changes that affect how the brain and body regulate sleep.
Sleep Becomes More Fragmented
“As we age, getting good-quality sleep often becomes more challenging due to several physiological and health-related changes,” Dr. Alberto Ramos, Professor of Clinical Neurology and the Research Director of the sleep disorders program at the University of Miami, Miller School of Medicine, told Nifty50+.
“Our sleep becomes more fragmented as we age, partly because the amount of slow-wave sleep or deep sleep decreases,” Ramos explained. This happens because the brain systems that create and protect deep sleep start to weaken.
During sleep, the brain clears adenosine away. But as we get older, the brain becomes less responsive to that buildup. In simple terms, the same level of “sleep pressure” doesn’t produce the same depth or stability of sleep it once did. Sleep-generating circuits also weaken, allowing the brain to drift more easily out of deep sleep into lighter stages. The result is sleep that’s lighter, more easily interrupted, and often shorter. Many older adults feel worn out during the day, but not necessarily sleepy at night, which can be especially frustrating. The brain also becomes more easily “on alert.” Small disruptions — aches and pains, minor noise, or trips to the bathroom — are more likely to pull you out of sleep.
“As we age, getting good-quality sleep often becomes more challenging due to several physiological and health-related changes.”
– Dr. Alberto Ramos, Professor of Clinical Neurology and the Research Director of the sleep disorders program at the University of Miami
Body Clock Becomes Less Efficient
The circadian clock also changes with age. According to Ramos, the body’s internal clock tends to shift earlier, which helps explain why many older adults feel sleepy earlier in the evening and wake earlier in the morning.
Dr. Thien Thanh Dang-Vu, neurologist and director of the Sleep, Cognition & Neuroimaging Laboratory at Concordia University, adds that the biological clock itself becomes less efficient. The brain responds less strongly to cues like light and temperature, which normally help anchor sleep timing. As a result, sleep-wake rhythms can become less synchronized with the day-night cycle. Older adults may have more trouble falling or staying asleep at night—and feel sleepier during the day. Daytime naps also become more common, often due to fatigue, pain, reduced mobility, boredom, or medication side effects. While naps can feel helpful, even short ones can take the edge off sleep pressure, making nighttime sleep lighter and more fragmented.
Presence of Health Conditions
Chronic low-grade inflammation, called inflammaging, becomes more common with age and can interfere with the brain chemicals involved in sleep regulation. Inflammation also raises the risk of chronic conditions such as cardiovascular disease, diabetes, arthritis, and neurodegenerative disorders. These conditions often bring symptoms, pain, breathing problems, or frequent nighttime urination, that further disrupt sleep.
“Sleep disorders, such as sleep apnea, become more common with age,” Ramos said, noting that they can affect sleep quantity, quality, and continuity. Dang-Vu added that the relationship can go both ways: ongoing sleep problems can also increase the risk of conditions like insomnia. Medication use plays a role as well. Nearly 40% of adults age 65 and older take five or more medications. Some — especially diuretics or “water pills” — can increase nighttime urination, making uninterrupted sleep harder to maintain.
Routine and Lifestyle Changes Matter Too
Life transitions like retirement or reduced mobility can change daily routines, leading to less consistent sleep-wake schedules — another important factor in sleep quality.
“There is also the risk of staying at home for longer periods, with the possibility of receiving less exposure to light in the morning,” Dang-Vu said. Reduced morning light can weaken circadian rhythms and make sleep timing less stable.
What You Do That May Not Be Helping
Some everyday habits, often well-intentioned, may quietly work against good sleep.
Caffeine Late in the Day
“Excessive caffeine consumption, including coffee, tea, sodas, and energy drinks, can disrupt sleep even if the individual does not feel sensitive to caffeine’s effects,” Ramos explained.
Caffeine can remain in the body for 10 hours or more, fragmenting sleep and reducing restorative deep sleep. “Avoid caffeine and other stimulants after 3 p.m.,” Dang-Vu advised.
Over Reliance on Sleeping Aids
Short-term use of sleep medications can be helpful, but long-term reliance may backfire. Ramos noted that chronic use can worsen sleep quality rather than improve it.
“Chronic use of sleep medications such as benzodiazepines has been shown to alter sleep architecture,” Dang-Vu added. He recommends discussing ongoing sleep medication use with a doctor and avoiding long-term use when possible.
The experts suggest these practical strategies to support healthier sleep:
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Keep a consistent sleep-wake schedule, even on weekends
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Limit naps to no more than 45 minutes and avoid them after 3 p.m.
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Avoid alcohol and electronic devices close to bedtime
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Stay physically active during the day
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Get outside for early-morning sunlight soon after waking
Sleep changes are a normal part of aging — and they can be unsettling. But restless nights don’t have to be your new normal. Understanding what’s happening in your body can take some of the mystery and frustration out of sleep, and small, realistic adjustments can make a meaningful difference.