Sleep after 60: why it changes and what helps
Topic: Sleep
Reading time: 2 min
Many adults notice more wake-ups, earlier mornings, or lighter sleep as they get older. That can be normal—but you still deserve restful nights.
Why sleep can change
- Less deep sleep and more “light” sleep
- More frequent nighttime urination
- Medications, pain, reflux, or breathing issues
- Less daylight and movement during the day
Four high-impact habits
- Same wake time most days (even after a rough night).
- Morning light: get outside within 1 hour of waking, if possible.
- Move daily: walking and strength training both help sleep.
- Wind-down routine: dim lights, calm activity, no “doom scrolling.”
Naps: friend or foe?
Naps can be great. If they start to sabotage nighttime sleep, keep them earlier and shorter.
- Try 10–30 minutes, before mid-afternoon.
Ask about sleep apnea: loud snoring, gasping, morning headaches, or daytime sleepiness can be signs. Treatment can be life-changing.
What to ask your clinician
- “Could pain, reflux, or medications be disrupting my sleep?”
- “Should I be evaluated for sleep apnea?”
- “What’s the safest approach for sleep aids for me?”
Also see: Sleep checklist.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.