Aging and Sleep: What Older Australians Need to Know
As we age, a good night’s sleep can feel harder to come by. You might find yourself waking earlier, dozing off in the afternoon, or lying awake at night even when you’re tired.
Sound familiar?
You’re not alone, and the good news is, there are ways to improve sleep at any age.
In this guide, we’ll explore how sleep changes as we get older, common issues that can get in the way, and practical, easy-to-follow tips to help you get better rest.
Why does sleep change as we age?
Many older adults find their sleep becomes lighter and more broken with age.
You might:
Wake up more during the night
Feel less refreshed in the morning
Have trouble falling asleep
Wake earlier than you’d like
This is often due to natural changes in our internal body clock (circadian rhythm), hormone levels, or health conditions. Medications, chronic pain, and the need to use the bathroom more frequently at night can all play a part too.
What are common sleep problems in older adults?
Several sleep issues tend to become more common in age.
These include:
Insomnia: Difficulty falling or staying asleep
Sleep apnea: A condition where breathing stops and starts during sleep. Often without the person realising.
Restless legs syndrome (RLS): An uncomfortable urge to move your legs, usually in the evening.
Daytime drowsiness: Feeling sleepy during the day can be a sign of disrupted nighttime sleep. If you’re regularly feeling tired, irritable, or foggy during the day, it’s worth chatting to your GP.
How can I sleep better as I get older?
Thankfully, there are lots of simple strategies that can support better sleep.
Here are some ideas to get you started:
Stick to a regular sleep routine: Go to bed and wake up at the same time each day, even on weekends.
Get morning sunlight: Natural light helps regulate your body clock. Try to get outside early in the day.
Keep active: Gentle daily exercise like walking or stretching can help you fall asleep more easily.
Avoid naps (or keep them short): A 20-minute rest is okay, but long naps can disrupt your nighttime sleep.
Create a calming bedtime routine: Try reading, listening to soft music, or gentle breathing exercises.
Cut back on caffeine and alcohol: Especially in the afternoon and evening.
Keep your bedroom cool, quiet and dark: A comfortable sleep environment makes a big difference.
If sleep problems persist, talk to your doctor. They can check for underlying issues or recommend support.
Can poor sleep affect my health?
Absolutely. Sleep is when your body and brain do a lot of important housekeeping.
Poor sleep can affect:
· Memory and concentration
· Mood and emotional wellbeing
· Balance and coordination (increasing fall risk)
· Heart health and immune function
That’s why it’s so important to prioritise sleep as part of your overall health routine, just like eating well and staying active.
Can in-home care help with sleep routines?
Yes! If you or a loved one are struggling with nighttime routines or feeling safe at night, in-home care might be a helpful option.
Support workers can:
· Help establish calming bedtime routines
· Assist with hygiene and comfort before bed
· Remind you to take medications on time
· Offer companionship in the evenings
It’s all about helping you feel secure, relaxed and ready for rest.
Need help at home?
If sleep struggles are affecting your daily life, Caspian Care is here to help.
We provide friendly, personalised in-home support to help older Australians stay well, comfortable, and independent.
Disclaimer: This article is for general information only. Always speak to your healthcare professional before making changes to your lifestyle, medication, or sleep routines.