Our sleep patterns naturally change as we age, and it’s not uncommon for older adults to spend more time resting. While more sleep might seem harmless, it can sometimes signal an underlying issue or a need for lifestyle adjustments.
Many factors, including physical health, medications, and changes in routine, can influence an increased need to sleep. Learning how to improve sleep quality and ways to support overall wellness can help with more restful nights and energized days.
The Science Behind Sleep & Aging
One of the most common reasons older adults tend to sleep more is due to the way our sleep cycles evolve over time. Sleep architecture—a term used to describe the different stages of sleep—undergoes significant changes as we age.
Where younger adults cycle through deep, restorative stages of sleep, older adults often experience shorter and lighter sleep cycles. They may also wake up more frequently during the night. This disrupted rest can leave them feeling fatigued during the day, increasing the need for naps or additional hours of sleep at night.
Health Conditions That Affect Sleep
Chronic health conditions are another major factor when it comes to sleep challenges in older adults. Conditions like arthritis, diabetes, heart disease, and respiratory issues often cause physical discomfort that can make it hard to stay asleep through the night.
Neurological conditions such as Parkinson’s disease or Alzheimer’s can also significantly interfere with healthy sleep routines. Seniors dealing with these conditions may have difficulty falling or staying asleep, experience confusion during the night, or suffer from increased fatigue during the day.
That extra sleep? It might be their body’s way of compensating for the disrupted rest they’re getting at night.
The Role of Medications
Most older adults are managing multiple prescriptions, many of which come with side effects that influence sleep. Medications prescribed for hypertension, anxiety, or depression, for example, may cause drowsiness during the day or make it harder to fall asleep at night.
Caregivers and families can play an important role here. If sleep becomes an ongoing concern, reviewing all current medications with a healthcare provider is worth considering. Sometimes, small adjustments to timing or dosage can make a big difference in overall restfulness.
Lifestyle Shifts That Influence Sleep
Beyond biology, lifestyle changes can play a role in why seniors are sleeping more. Retirement often means saying goodbye to a structured schedule, and with it, the regularity of a set wake-up time or daily routine.
Without the structure of work or consistent social interactions, seniors may fall into irregular sleep habits. They might stay up later, sleep in longer, or even nap more frequently. Physical activity often declines as well, which can lead to lower energy levels and a stronger urge to rest during the day. The result? More sleep—but not necessarily better rest.
Improving Sleep Quality in Older Adults
Generally speaking, sleeping more is a common experience among older adults, and in many cases, it’s a natural part of aging. But that doesn’t mean there aren’t steps we can take to help them rest more comfortably and stay energized throughout the day.
While some changes in sleep are inevitable with age, there are many things we can do to support better rest for our loved ones. These strategies can help improve sleep quality and reduce excessive daytime fatigue:
Stick to a Sleep Schedule
Encourage your loved one to go to bed and wake up at the same time each day, including weekends. A consistent routine helps regulate the body’s internal clock.
Create a Calming Sleep Environment
A quiet, cool, and dark room can work wonders for encouraging sleep. Make sure the mattress and bedding are comfortable, and consider tools like blackout curtains or white noise machines to block distractions.
Limit Daytime Naps
While naps can be helpful, keeping them short (20–30 minutes) and avoiding them late in the day can help preserve nighttime sleep.
Stay Active During the Day
Regular physical activity—like walking, yoga, or light stretching—can help improve sleep and boost overall well-being. Just make sure any intense exercise is done earlier in the day to avoid overstimulation before bedtime.
Watch What & When to Eat
Avoid heavy meals, caffeine, and alcohol close to bedtime. Encourage a light evening snack instead, and reduce fluid intake late at night to minimize sleep disruptions from bathroom trips.
Consult a Healthcare Professional
If sleep problems persist, don’t hesitate to talk to a doctor. They can help identify any underlying issues or adjust medications as needed.
Restful Nights & Brighter Days
At Sugar Loaf Senior Living, we know how important a good night’s sleep can be. Whether it’s making small changes to daily routines or working closely with healthcare providers, there are many ways to help your loved ones rest easier and wake up feeling refreshed.
Our goal is to help every resident enjoy living here. Because when seniors get the sleep they need, on their schedule, in a place where they feel safe and loved, the benefits can ripple through other parts of their life, too. Book a tour with us today!
