Sleep and Aging

By Annapolis Asthma, Pulmonary & Sleep Specialists

Why Restorative Sleep Gets Harder — And More Important — As We Age

As we grow older, many aspects of our health evolve — and sleep is no exception. While people of all ages need quality rest, older adults often face unique challenges that make it harder to get the deep, restorative sleep essential for overall well-being.

It’s a common myth that older adults need less sleep. In reality, most seniors still require 7–8 hours per night. However, changes in the body’s internal clock (circadian rhythm), reduced melatonin production, and increased health issues can all interfere with sleep quality and consistency.

Age-related changes in sleep architecture often mean lighter, more fragmented sleep. Older adults may wake up more frequently throughout the night, have trouble falling back asleep, or experience earlier wake times in the morning. These shifts can leave individuals feeling fatigued, unfocused, or irritable during the day.

Medical conditions common in older adults — such as arthritis, acid reflux, and heart or lung disease — can also disturb sleep. In particular, sleep apnea is significantly underdiagnosed in seniors. Loud snoring, pauses in breathing, or excessive daytime sleepiness should never be dismissed as simply “getting older.” Untreated sleep apnea can contribute to high blood pressure, heart disease, insulin resistance, and cognitive decline.

Sleep problems in older adults are also closely linked to mental health. Chronic insomnia has been associated with depression and anxiety, and poor sleep may accelerate memory issues or dementia-related symptoms.

Fortunately, there are steps that can help. Practicing good sleep hygiene — such as maintaining a consistent bedtime, limiting screen time before bed, and avoiding caffeine late in the day — can support better sleep. It’s also important to speak with a healthcare provider about persistent issues. In some cases, a sleep study may be recommended to diagnose underlying sleep disorders and determine appropriate treatment.

Quality sleep is not a luxury — it’s a critical part of healthy aging. Prioritizing sleep can support cognitive function, mood, energy levels, and even the body’s ability to heal and fight off illness. As we age, getting the right rest becomes one of the most powerful things we can do to protect our health and independence.