Sleep and Aging: Why Sleep Changes Over Time (and How to Sleep Better)

By Vitamins Depots

January 27, 2026 3 min read

Many people notice sleep changes as they get older waking up earlier, lighter sleep, or waking more during the night. The good news is that some changes are normal, and many sleep problems can improve with the right habits.

This Vitamins Depots guide explains what’s typical, what may be a red flag, and simple steps (plus supplement options) that can support better rest.

What changes in sleep as we age?

Sleep has stages (including deep sleep and REM sleep). As we age, it’s common to experience:

Less deep sleep: Sleep may feel less “refreshing” even after enough hours.
More awakenings: You may wake up briefly more often during the night.
Earlier sleep schedule: Many people feel sleepy earlier and wake earlier.
Lighter sleep: Noise, heat, and small discomforts may wake you more easily.

These changes can be normal—but constant exhaustion or breathing issues during sleep are not something to ignore.

How much sleep do adults need?

Most adults do best with 7–9 hours per night. Many older adults still need around 7–8 hours. What often changes is sleep quality, not the need for sleep.

Why good sleep matters more as you age

Quality sleep supports:

Memory and focus
Mood and stress control
Heart and metabolic health
Immune function
Balance and reaction time (important for preventing falls)

Sleep isn’t a luxury—it’s a health foundation.

Practical sleep tips for older adults

1) Keep a steady wake-up time

Wake up at the same time daily (including weekends).
Avoid sleeping in too long after a bad night.

2) Get morning daylight

Try 10–30 minutes of natural light earlier in the day.
Morning light helps your body clock and supports nighttime sleep.

3) Watch caffeine timing

If sleep is light, avoid caffeine late afternoon/evening.

4) Create a calm wind-down routine

30–60 minutes before bed: reduce screens and bright lights.
Try reading, stretching, prayer/meditation, journaling, or a warm bath.

5) Make your room sleep-friendly

Keep it cool, quiet, and dark.
A fan/white noise can help if noise is a problem.

6) Use naps wisely

If you nap, keep it 10–30 minutes and earlier in the day.
Long late naps can reduce your nighttime sleep drive.

7) Move during the day

Daily walking + light strength training can improve sleep quality.
Try not to do intense exercise right before bedtime.

When poor sleep is NOT “just aging” (red flags)

Consider speaking with a qualified healthcare professional if you notice:

Loud snoring, choking/gasping, or suspected breathing pauses
Severe daytime sleepiness (dozing off easily)
Persistent insomnia (weeks of trouble falling/staying asleep)
Restless legs (strong urge to move legs at night)
Morning headaches or high blood pressure with poor sleep
Frequent falls or dizziness linked to fatigue

Supplements to consider (general support)

Supplements can support sleep routines, but they don’t replace good sleep habits. If you take medication or have a health condition, check with a qualified healthcare professional first.

Common options people consider:

Magnesium (often glycinate): supports relaxation and muscle function
Melatonin: supports sleep timing (useful for schedule shifts)
L-Theanine: supports calm and relaxation
Herbal sleep blends: traditional relaxation support
Glycine: often used as part of nighttime wind-down support

FAQ

Do older adults need less sleep?
Not always. Many older adults still do best with 7+ hours. Sleep quality often changes more than sleep need.

Why do I wake up earlier as I age?
Your body clock can shift earlier over time. Morning light, consistent wake time, and a calming bedtime routine can help.

What’s the fastest habit to improve sleep?
For many people: consistent wake time + morning daylight + avoiding late caffeine.

Disclaimer: This article is for educational purposes only and does not replace medical advice. For persistent sleep problems or symptoms that affect daily life, speak with a qualified healthcare professional.