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Why sleep gets worse as we age (and how to improve it)
Introduction
Many people notice that as they get older, they don’t sleep as well as they used to. Where once it was easy to sleep through the night, sleep often becomes lighter, shorter and more easily disturbed. This can affect your energy, mood and overall health. Sleep is essential for recovery, memory and immunity, and a poor night’s rest can lead to fatigue, difficulty concentrating and an increased risk of heart and metabolic diseases. According to the Mayo Clinic, this is due to natural changes in the body and hormonal shifts that influence the sleep–wake cycle. In this article, we explain why older adults sleep less soundly, how hormones and lifestyle play a role, and which practical steps can help improve sleep quality.
Table of contents
Changes in your sleep pattern
As we age, the circadian rhythm, the internal biological clock that determines when we feel sleep, begins to change. Older adults often experience an advanced sleep phase, meaning they become tired earlier in the evening and wake up earlier in the morning. At the same time, the production of melatonin, the hormone that promotes sleep, decreases. As a result, sleep becomes lighter and it’s harder to stay asleep through the night. According to Harvard Health Publishing, this leads to spending more time in light sleep, which can reduce overnight recovery and increase daytime fatigue.
Physical factors such as pain, nighttime urination and medication use also play a role. According to the WHO, nearly half of adults over 65 experience poorer sleep and regular sleep disturbances, highlighting the importance of maintaining a stable sleep rhythm.
Hormone shift and decrease in melatonin levels
The decline in melatonin production with age is one of the main reasons why older adults sleep less well. Melatonin regulates the body’s natural sleep–wake rhythm, and a deficiency makes it harder for the body to know when it’s time to rest. In addition, the production of other hormones such as oestrogen, progesterone and testosterone also decreases with age, all of which play important roles in energy, mood and recovery. The Endocrine Society and the Dutch Society for Endocrinology (NVE) emphasise that hormonal imbalance can affect both sleep quality and mood. Some older adults consider taking melatonin supplements, but according to Thuisarts.nl, these should always be used in consultation with a doctor, as an incorrect dosage can disrupt the body’s natural rhythm.
Influence of social media and screen time
Although social media can foster a sense of connection, excessive screen use in the evening can seriously disrupt sleep. The blue light emitted by phones, tablets and televisions suppresses the production of melatonin, causing the body to delay the signal that it’s time to sleep. The Dutch Health Council and Harvard Health therefore recommend avoiding screens for at least one hour before bedtime. In addition, reading stimulating or stressful messages right before bed can keep the brain active, making it harder to fall asleep. A “digital detox” in the evening helps the mind unwind. Activities such as reading, meditation or listening to soft music promote relaxation and prepare the body for restful sleep.
Your lifestyle: the solution for a better sleep
A healthy lifestyle is key to a good night’s sleep. The RIVM emphasises that factors such as diet, physical activity and stress levels directly influence sleep quality. Regular exercise during the day, preferably in natural daylight, supports the body’s circadian rhythm. Avoid caffeine, nicotine and alcohol in the evening, as these substances can interfere with falling asleep. A light meal containing tryptophan-rich foods, such as nuts or yoghurt, can instead promote relaxation. The Mayo Clinic recommends creating a cool, dark and quiet bedroom environment, with a good mattress and consistent sleep times. Establishing a relaxing evening routine; for instance, taking a warm shower or practising gentle breathing exercises, also helps the body recognise when it’s time to rest.
Psychological impact on sleep deprivation
Sleep and mental health are closely connected. Older adults who sleep poorly are more likely to experience anxiety, low mood and irritability. According to the WHO, chronic sleep deprivation affects the brain chemistry that regulates mood, which can lead to depressive symptoms and social withdrawal. The NHS advises seeking help for persistent insomnia — for example, through cognitive behavioural therapy (CBT), which has been proven effective in restoring sleep quality. By practising relaxation techniques and reducing stress, not only sleep but overall wellbeing can be improved. Professional guidance can also help break unhealthy patterns and address the underlying causes of insomnia.
Natural remedies for a better sleep
There are several natural ways to improve sleep without becoming dependent on sleeping pills. Relaxation techniques such as meditation, yoga and gentle breathing help the body enter a state of calm. Thuisarts.nl recommends maintaining consistent bedtimes and limiting daytime naps. Herbal teas containing chamomile or valerian can also have a soothing effect, although scientific evidence for this remains limited. According to Harvard Medical School, consistency strengthens the body’s natural sleep–wake rhythm. By taking a holistic approach to sleep, paying attention to nutrition, movement and mental relaxation, many older adults can enhance their sleep quality and feel more energised.
Conclusion
Poor sleep is common as we get older, but it’s not inevitable. At IKARIA Clinics, we look at the underlying biological, hormonal and lifestyle-related factors that influence sleep. By understanding these aspects, older adults can take active steps to improve their sleep quality. Small changes, such as reducing screen time, getting more daylight and maintaining a regular sleep routine, often make a significant difference. Anyone experiencing persistent sleep problems should discuss them with a doctor or specialist. A healthy night’s sleep not only boosts memory and energy but also contributes to a more stable mood and a higher quality of life.
IKARIA Clinics offers guidance and assessments focused on restoring hormonal balance and vitality. For more medical background information, visit the Mayo Clinic, Thuisarts.nl and the RIVM.
Frequently asked questions about poor sleep
Why do we sleep less soundly as we get older?
As you age, you, as an adult, tend to sleep less well because the body changes with age. The natural production of melatonin, the hormone that regulates the sleep–wake cycle, decreases over time. The circadian rhythm also shifts, causing people to fall asleep earlier and wake up sooner. Sleep becomes lighter and more fragmented, resulting in less recovery and greater daytime fatigue. According to the Mayo Clinic, physical factors such as pain, nighttime urination and medication use also play an important role. Maintaining a consistent sleep routine, getting enough daylight and engaging in regular physical activity all help to support the body’s natural rhythm. By adopting healthy lifestyle habits and relaxation techniques, many older adults can significantly improve their sleep quality and feel more energised during the day.
Does a lack of melatonin affect sleep in adults?
Yes, a lack of melatonin is a common cause of poor sleep in older adults. Melatonin is produced in the evening to help the body relax and prepare for sleep. As people age, this natural production decreases, making it harder to fall asleep. The Endocrine Society explains that this deficiency can also reduce deep sleep, leading to a less restorative night’s rest. According to Thuisarts.nl, melatonin supplements can provide temporary support but should always be used carefully and under medical supervision. It’s generally better to support the body’s natural rhythm through consistency, exposure to daylight during the day and a dark, quiet environment in the evening.
How much sleep does an adult need per night on average?
Most older adults need between six and eight hours of sleep per night, although this varies from person to person. According to Harvard Health Publishing, many older adults sleep less deeply, which can make them feel less rested even when they get enough hours of sleep. The quality of sleep is more important than its duration. Short naps during the day are not harmful, as long as they don’t occur too late. Keeping regular bedtimes, staying active during the day and getting plenty of daylight help to strengthen the body’s natural rhythm. Anyone who continues to feel tired during the day despite getting enough sleep should have the cause checked, as it may be related to sleep apnoea, stress or hormonal changes that disrupt rest.
What are the best sleep tips for older adults who have trouble sleeping?
Older adults who struggle with sleep can make significant improvements through simple, natural adjustments. According to the RIVM and the Mayo Clinic, it helps to maintain consistent sleep and wake times, getting up at the same hour each morning. Stay active during the day and make sure to get enough daylight, especially in the morning. Avoid caffeine, alcohol and nicotine in the evening, and limit screen use before bedtime. Wind down with calming activities such as reading, breathing exercises or soft music. A cool, dark and quiet bedroom environment also promotes deep sleep. These healthy habits help the body restore its natural rhythm and improve the overall quality of rest.
What role do hormones play in the sleep of older adults?
Hormones have a direct impact on sleep quality. In addition to melatonin, oestrogen, progesterone and testosterone also play an important role in achieving a good night’s rest. As people age, levels of these hormones decline, which can lead to restless nights, fatigue and mood changes. According to the Dutch Society for Endocrinology (NVE), hormonal imbalances can disrupt the sleep cycle and reduce the amount of deep sleep. Women often notice this during or after menopause, while men may experience lower testosterone levels. A healthy lifestyle with regular exercise, relaxation and a balanced diet helps support hormonal balance. If symptoms persist, a doctor can recommend appropriate tests or treatments.
When should you see a doctor about sleep problems in older age?
It’s advisable to see a GP if sleep problems last longer than three weeks or if tiredness begins to affect daily life. According to the NHS, medical guidance is recommended when insomnia is accompanied by anxiety, low mood, pain or breathing difficulties. A doctor can check whether there’s an underlying cause, such as sleep apnoea, medication side effects or hormonal changes. Sometimes cognitive behavioural therapy (CBT) is advised, which is effective for persistent insomnia. Your GP can also guide you in the safe use of melatonin or other treatments. Seeking help in time can restore healthy sleep and help maintain vitality later in life.