Better Sleep After 60: Why Sleep Changes—and What You Can Do About It

We spend about a third of our lives sleeping—and those hours are anything but wasted. Restful sleep gives our bodies and minds time to recharge, recover, and prepare for the day ahead.

That’s why Prioritize Sleep & Recovery is one of the Five Longevity Pillars we talk about in our Longevity Starter Guide. As we say in the Guide, “Sleep is your body’s natural repair system. Without it, every other longevity pillar suffers.”

But somewhere along the way, sleep can start to change.

Maybe you get tired earlier than you used to. Perhaps you wake several times during the night, find yourself staring at the clock at 3:00 in the morning, or wake after what should have been a full night’s sleep wondering why you still don’t feel rested.

If that sounds familiar, you’re certainly not alone.

Sleep commonly changes as we get older—but that doesn’t mean we simply have to accept poor sleep as part of aging.

In Part I of our Better Sleep After 60 series, we’re going to look at why sleep changes, what’s actually happening while we sleep, and—most importantly—the simple steps we can take during the day and at bedtime to help create the conditions for a more restful night.

Because better sleep isn’t just about feeling better tomorrow morning. It’s another simple step on our way to 100.

Why Sleep Changes After 60

If you’ve noticed that you don’t sleep quite the way you did when you were younger, there are real biological reasons for it.

As we age, changes in our internal body clock, sleep cycles, hormones, health, and even our eyes can affect when we feel sleepy, how deeply we sleep, and how easily we wake during the night.

Some change is a normal part of aging. Regularly getting poor sleep, however, isn’t something we should automatically dismiss as “just getting older.” Understanding what has changed is the first step toward creating better conditions for restful sleep.

1. Your Body Clock May Shift Earlier

Have you noticed that you’re ready for bed earlier than you used to be—and perhaps awake earlier in the morning, too?

Our internal body clock, or circadian rhythm, helps regulate when we feel awake and when we feel sleepy. As we get older, that rhythm often shifts earlier. Sleep researchers sometimes refer to this as a phase advance.

That doesn’t mean everyone over 60 suddenly becomes an early bird. But for some of us, trying to maintain the same late-night schedule we kept when we were younger may no longer match what our body is telling us.

2. Sleep Often Becomes Lighter

Our sleep isn’t one continuous state. Throughout the night, we move through different stages of light sleep, deep sleep, and REM sleep.

With age, we generally spend less time in deep sleep and more time in lighter stages of sleep. That can make us easier to awaken.

A sound outside, a change in room temperature, a partner moving beside us, or the need to use the bathroom may be more likely to interrupt sleep than it once was.

This doesn’t necessarily mean we need less sleep. Older adults generally still need about seven to nine hours of sleep each night—but getting those hours in one long, uninterrupted stretch can sometimes become more difficult.

3. Our Sleep-Related Hormones Change

Melatonin is one of the hormones involved in regulating our sleep-wake cycle. Our bodies normally produce more of it in the evening as darkness signals that it’s time to prepare for sleep.

Research suggests that the nighttime melatonin signal can become less pronounced as we age. But melatonin is only one part of a much larger sleep system, and changes in melatonin alone don’t explain why someone wakes frequently or has difficulty sleeping.

The important takeaway is simpler: the biological signals that helped regulate sleep when we were younger can change as we get older.

4. Health Conditions and Medications Can Interrupt Sleep

Sometimes the problem isn’t aging itself.

Pain from arthritis or other conditions can make it difficult to get comfortable. Sleep apnea can repeatedly interrupt breathing. Restless legs syndrome can make settling down difficult, and nighttime trips to the bathroom can break up an otherwise restful night.

Some medications can also affect sleep, depending on the medication, dose, and when it is taken.

That’s one reason persistent sleep problems shouldn’t automatically be blamed on age. There may be an underlying cause that can be identified and addressed with the help of a healthcare professional.

5. Our Eyes—and Their Response to Light—Change Too

This one may be surprising.

Light is one of the strongest signals our brain uses to help regulate our internal clock. When daylight reaches our eyes, it helps tell the brain that it’s daytime; darkness helps signal that night is approaching.

As we age, changes such as smaller pupils and changes in the lens of the eye can reduce the amount of light reaching the retina. That may weaken some of the light signals involved in keeping our circadian rhythm synchronized with the outside world.

It gives us one more reason to pay attention to something very simple: getting regular exposure to natural daylight during the day.

We’ll come back to that—and what you can do with it—a little later.

What Actually Happens While We Sleep?

Sleep may feel like one long stretch of downtime, but there’s actually a lot going on behind the scenes.

Throughout the night, we cycle through several stages of sleep, moving from lighter sleep into deeper sleep and then into REM sleep—the stage most closely associated with vivid dreaming. A complete cycle typically takes about 80 to 100 minutes, and most of us move through several cycles during the night.

Each stage plays a role in helping the brain and body recover. And as we get older, the amount of time we spend in some of those stages—and how smoothly we move between them—can change.

Light Sleep: The Transition

Light sleep includes the first two stages of non-REM sleep, known as N1 and N2.

N1 is that familiar in-between feeling when you’re just beginning to drift off. Your muscles start to relax, your breathing slows, and you become less aware of what’s happening around you.

As you move into N2, you become more deeply asleep, but you can still be awakened relatively easily. In fact, N2 normally makes up a substantial portion of a night’s sleep.

As we age and spend less time in deep sleep, lighter sleep tends to account for more of the night. That can help explain why a noise outside, a partner moving, or another small disturbance may wake us more easily than it once did.

Deep Sleep: The Restorative Stage

Next comes N3, often called deep sleep or slow-wave sleep.

During this stage, heart rate and breathing slow, muscles relax, and the body is in a deeply restful state. Deep sleep is associated with important restorative processes throughout the body and can be particularly difficult to wake from.

We tend to get more deep sleep during the earlier part of the night.

Deep sleep also tends to decrease as we get older. That doesn’t mean it disappears, but we may spend less time there than we did in younger adulthood.

And that helps explain something many of us have experienced: the number of hours we spend in bed doesn’t always tell the whole story about how rested we’ll feel the next morning.

REM Sleep: The Active Brain

Then comes REM—Rapid Eye Movement—sleep.

During REM sleep, brain activity increases, our eyes move rapidly behind closed eyelids, and most vivid dreaming occurs. REM sleep is involved in processes such as memory, learning, and emotional processing.

Unlike deep sleep, which is concentrated more heavily earlier in the night, periods of REM sleep generally become longer as the night progresses.

Then the cycle begins again.

It’s Not Just How Long We Sleep

A healthy night of sleep isn’t simply about reaching a certain number of hours. Sleep quality and continuity matter, too.

If sleep is repeatedly interrupted, we may not move through our sleep cycles as smoothly—even if the clock says we were in bed for seven or eight hours.

That’s one reason better sleep after 60 isn’t necessarily about chasing a “perfect” night. It’s about creating conditions that give our bodies the best opportunity to move naturally through the different stages of rest and recovery.

What About Naps?

There’s nothing quite like an afternoon nap when your energy starts to fade. But if you’ve been having trouble sleeping at night, you may have wondered: Is my nap helping me—or making things worse?

The answer isn’t the same for everyone.

A short daytime nap can be refreshing. It may help restore alertness and reduce fatigue, and research in older adults doesn’t support the idea that napping is automatically bad for nighttime sleep.

The key is paying attention to when you nap, how long you nap, and how it affects your sleep later that night.

Why Timing Matters

The longer we’re awake, the stronger our natural drive for sleep becomes. This is sometimes called sleep pressure.

Throughout the day, a substance called adenosine gradually builds up in the brain and contributes to that growing feeling of sleepiness. Sleep reduces that pressure so the process can begin again.

A nap gives us some of that sleep sooner. For some people, particularly those already having difficulty falling asleep at night, a long or late-afternoon nap may leave them less sleepy when bedtime arrives.

That doesn’t make naps “bad.” It simply means that timing matters.

Keep It Short and Earlier When Possible

If you enjoy an afternoon nap and still sleep well at night, there may be no reason to give it up.

But if you’re struggling to fall asleep at bedtime, try experimenting with a shorter nap earlier in the afternoon and see whether your nighttime sleep improves.

A nap of around 20 to 30 minutes can provide a quick rest while making it less likely that you’ll wake from deeper sleep feeling groggy. And avoiding naps late in the afternoon or evening can help preserve your natural sleepiness for bedtime.

Let Your Nighttime Sleep Be Your Guide

Rather than following one rigid rule, pay attention to the pattern.

If you nap and still fall asleep easily, sleep reasonably well through the night, and wake feeling rested, your nap may be working just fine for you.

If you regularly have trouble falling asleep at night, however, your daytime nap is one factor worth looking at. Try shortening it, moving it earlier, or skipping it for a few days and notice whether anything changes. And if you find yourself needing long naps every day despite getting what should be enough sleep at night, that’s worth mentioning to your healthcare professional. Persistent daytime sleepiness can sometimes be a sign that your nighttime sleep isn’t as restorative as it should be.

Simple Ways to Support Deeper, More Restful Sleep

Now that we understand a little more about why sleep changes after 60, we can turn that knowledge into action.

There probably isn’t one magical trick that will transform your sleep overnight. But there are simple things we can do throughout the day—and in the hours before bed—that help reinforce our natural sleep-wake rhythm and create better conditions for restful sleep.

And many of them begin long before we turn out the lights.

1. Start Your Day With Light

One of the simplest things you can do for your sleep tonight happens first thing in the morning: let your body know the day has begun.

Natural daylight is a powerful signal to our internal body clock. Getting outside or spending time in bright natural light earlier in the day can help reinforce the distinction between daytime—when we want to be awake and active—and nighttime, when we want our bodies to prepare for sleep.

You don’t need to turn this into another complicated routine. Enjoy your morning coffee on the patio, take the dog for a walk, or spend a little time outside after breakfast.

Think of morning light as setting your body clock for the day ahead.

2. Move Your Body During the Day

Regular physical activity doesn’t just help our muscles, bones, balance, and cardiovascular health—it can support better sleep, too.

Walking, gardening, swimming, strength training, yoga, or whatever form of movement works for you can help build the natural drive for sleep that develops throughout the day.

You don’t have to exercise intensely to benefit. What matters is moving regularly and finding activities you can continue doing consistently.

If vigorous exercise late in the evening leaves you feeling energized rather than relaxed, try moving that activity earlier in the day. Let how your body responds be your guide.

And if Move with Purpose sounds familiar, there’s a reason. Better sleep and regular movement are two of our Five Longevity Pillars working together.

3. Give Your Body a Consistent Rhythm

Our internal clocks like consistency.

Going to bed and waking up at roughly the same times each day can help reinforce your natural sleep-wake rhythm. That includes weekends, although you don’t need to watch the clock obsessively.

Your wake-up time may be especially useful as an anchor. Getting up at a fairly consistent time, getting some daylight, and beginning your day gives your body repeated signals about when daytime begins.

And remember what we learned earlier about naps: if a long or late nap seems to make falling asleep more difficult, try shortening it or moving it earlier.

The goal isn’t a rigid schedule. It’s a predictable rhythm your body can recognize.

4. Give Yourself Time to Wind Down

Our days rarely go from full speed to sound asleep in five minutes.

Try creating a transition between the activity of your day and bedtime. During the last hour or so before bed, lower the lights, put aside stimulating tasks, and choose activities that help you relax.

You might read, listen to music, stretch gently, take a warm bath or shower, or simply spend some quiet time preparing for the next day.

Screens deserve some attention here, too. Phones, tablets, televisions, and computers can keep us mentally engaged, and bright light in the evening can send a signal that it’s still daytime. If screens seem to keep you awake, try reducing their use as bedtime approaches.

Think of your evening routine as an invitation to sleep—not a command to fall asleep.

5. Be Thoughtful About Late Meals and Drinks

A large meal shortly before bed can make it harder to settle comfortably for the night, particularly if you experience indigestion or reflux.

When possible, give yourself some time between a large evening meal and bedtime.

The same common-sense approach applies to fluids. Staying hydrated during the day is important, but drinking a large amount close to bedtime may mean more nighttime trips to the bathroom.

Caffeine can linger longer than we sometimes realize, too. If you have difficulty falling asleep, take a look at when you have your last cup of coffee, tea, cola, or other caffeinated drink and experiment with moving it earlier.

We’ll take a much closer look at what we eat and drink—and how it may affect sleep—in Part II of this series.

6. Make Your Bedroom a Place for Sleep

Finally, take a look at the room itself.

A bedroom that is dark, quiet, and comfortably cool can make it easier to create an environment that supports sleep.

That doesn’t mean there’s one perfect thermostat setting for everyone. Choose a temperature that feels comfortable to you. Reduce unwanted light where practical, and if noise regularly wakes you, consider ways to soften or mask it.

Comfort matters, too. Your mattress, pillows, bedding, and sleep position should help you settle in without unnecessary discomfort.

We spend a remarkable amount of our lives in our bedrooms. It’s worth making yours a place that tells your body, “This is where we rest.”

Small Changes Add Up

If you looked at those six steps and thought, I should probably be doing all of them, don’t turn better sleep into another source of stress.

Start with one or two changes that seem realistic for you.

Maybe tomorrow morning you step outside with your coffee. Maybe you move your afternoon walk a little earlier, dim the lights tonight, or start getting up at a more consistent time.

Give the change some time and pay attention to how you feel.

Better sleep often begins with simple habits practiced consistently—not with trying to create the perfect night.

A Sample Day for Better Sleep

Putting these ideas into practice doesn’t require a complicated schedule. Here’s what a sleep-supportive day might look like:

☀️ After You Wake
Get some natural daylight and begin your day at roughly your usual time.

🚶 During the Morning
Move your body. Take a walk, exercise, garden, run errands, or simply stay active.

🥗 Through the Day
Eat regular, balanced meals and stay hydrated rather than trying to catch up on fluids late in the evening.

😴 Early Afternoon
If you enjoy a nap, keep it on the shorter side and notice whether it affects your nighttime sleep.

🌇 As Evening Approaches
Begin slowing the pace. Finish larger meals earlier when possible and gradually lower the lights.

📖 Before Bed
Choose something relaxing—read, listen to music, stretch gently, or enjoy a warm bath or shower.

🌙 At Bedtime
Settle into a bedroom that is dark, quiet, and comfortably cool. The exact timing will look different for everyone. What matters most isn’t following a perfect schedule—it’s creating a rhythm that works for you and that you can follow consistently.

When Poor Sleep May Be More Than Aging

An occasional restless night happens to just about everyone. But if poor sleep becomes a regular part of your life, it may be worth looking beyond age for an explanation.

Sleep disorders and other health conditions can interfere with restful sleep, and some become more common as we get older. Medications can sometimes play a role as well.

Consider talking with your healthcare professional if you regularly experience things such as:

• Difficulty falling asleep or staying asleep that continues over time.
• Loud, persistent snoring, gasping, or pauses in breathing during sleep.
• Uncomfortable sensations or a strong urge to move your legs when trying to rest.
• Frequent nighttime trips to the bathroom that repeatedly interrupt your sleep.
• Pain or discomfort that regularly wakes you or prevents you from getting comfortable.
• Excessive daytime sleepiness or fatigue, even when you believe you’re getting enough sleep.

It can also be helpful to review your medications with your healthcare professional or pharmacist if sleep problems began after starting a new medication or changing a dose.

The goal isn’t to worry about every restless night. It’s to recognize when a pattern has developed.

Getting older may change the way we sleep, but ongoing poor sleep doesn’t have to be dismissed as simply part of getting older. Sometimes identifying what’s interfering with sleep is the first step toward getting better rest.

Join the Conversation

How has your sleep changed as you’ve gotten older? Have you found a simple habit that helps you get a better night’s rest?

We’d love to hear what’s working for you—and your experience may even help someone else who’s facing the same challenges. Join the conversation with us on Facebook and Instagram and share what you’ve learned along the way.

Final Wrap-Up

Sleep after 60 may not look exactly the way it did when we were younger—and that’s okay. Our body clocks shift, our sleep patterns change, and life itself can bring new challenges to getting a restful night.

But understanding those changes gives us something valuable: the opportunity to work with our bodies rather than against them.

Better sleep doesn’t have to begin with a complete overhaul of your routine. It might start with stepping outside for some morning light, moving a little more during the day, adjusting the timing of an afternoon nap, or giving yourself a quieter transition into bedtime.

Choose one simple step and give it a try. Pay attention to how you feel, and build from there.

After all, Prioritize Sleep & Recovery is one of our Five Longevity Pillars for a reason. Restful sleep supports so much of what helps us stay active, engaged, and feeling our best as we grow older.

And sometimes, a better tomorrow really does begin with a better night’s sleep.

Coming Next in Better Sleep After 60

We’ve looked at what happens around sleep—our body clock, daily habits, environment, and routines.

Next, we’re heading into the kitchen.

In Part II of Better Sleep After 60, we’ll explore how what we eat and drink—and when we have it—may influence a good night’s rest, including foods, evening snacks, caffeine, and other everyday choices. Because sometimes better sleep starts long before your head hits the pillow.