Sleep doesn't work the same way at 70 as it did at 30. That's not a complaint — it's just biology. As we age, our sleep architecture shifts in real and measurable ways. Understanding those changes is the first step to working with them, not against them.
This guide covers what actually changes with age, the most common sleep disorders in older adults, practical tips that help, and when it's time to involve a doctor.
Several things shift with age that directly affect sleep quality:
These changes are normal. They don't mean you're destined to sleep poorly — but they do mean your sleep strategy may need to evolve.
Beyond normal age-related shifts, several sleep disorders become more prevalent with age:
Difficulty falling asleep, staying asleep, or waking too early — with daytime consequences like fatigue and impaired concentration. Insomnia in older adults is often driven by pain, medication side effects, anxiety, or underlying health conditions. It can become chronic without intervention.
Repeated pauses in breathing during sleep, often accompanied by loud snoring and gasping. Sleep apnea is underdiagnosed in older adults and carries real risks — including elevated blood pressure and cardiovascular strain. If a partner has noticed you stopping breathing during sleep, or if you wake unrefreshed despite adequate hours, this warrants medical evaluation.
An uncomfortable, often irresistible urge to move the legs — typically worse in the evening and at rest. RLS can significantly delay sleep onset. It tends to worsen with age and is treatable, so it's worth discussing with a doctor rather than just tolerating.
Repetitive leg movements during sleep that cause arousals, often without the person being aware. A bed partner may notice it before the sleeper does.
Excessive daytime sleepiness despite adequate nighttime sleep. When this is new or worsening, it may signal an underlying condition and deserves medical attention.
Go to bed and wake up at the same time every day — including weekends. This is the single most effective non-medical intervention for sleep quality at any age.
Natural light in the morning helps anchor your circadian rhythm. Even 2030 minutes of outdoor time, especially in the morning, can noticeably improve sleep timing.
Regular physical activity — walks, swimming, gentle yoga, whatever suits your body — improves both sleep quality and duration. Avoid vigorous exercise within two to three hours of bedtime.
Caffeine has a longer half-life in older adults. That 2pm coffee may still be affecting your sleep at 10pm.
Dim the lights an hour before sleep. Avoid screens when possible, or use night mode. A consistent pre-sleep routine — reading, light stretching, a warm shower — signals your brain that sleep is coming.
Core body temperature needs to drop slightly to initiate sleep. A cool room (around 65–68°F) helps. Blackout curtains or a sleep mask can make a real difference if light is an issue.
Tracking when you sleep, when you wake, and how you feel helps you identify patterns — and gives your doctor much more useful information than "I'm not sleeping well."
The recommendation doesn't change much with age: seven to nine hours per night remains the target for most adults over 65. What does change is that achieving it may take more intentional effort — earlier bedtimes, better sleep hygiene, and sometimes medical support.
Feeling rested after seven hours is fine. Feeling unrefreshed after nine hours is worth paying attention to.
As joints become more sensitive and pressure points more pronounced, the mattress and pillow you sleep on matter more — not less. A mattress that was fine at 45 may not be the right fit at 65.
Older adults often benefit from:
If you haven't reassessed your sleep setup recently, it may be time. Visit one of our LA showrooms and take your time testing different options. Our sleep advisors can help match you to the right support for your specific needs. We also offer a 120-night comfort guarantee so you can try your mattress at home before fully committing.
Also worth exploring: adjustable bed bases that allow you to customize your sleep position throughout the night.
Some sleep changes are normal with aging. These warrant medical attention:
Early intervention matters. Untreated sleep disorders in older adults are associated with cognitive decline, cardiovascular risk, falls, and reduced quality of life. Sleep medicine has effective treatments — don't wait too long to ask for help.
It's common — but not necessarily normal in a healthy sense. While sleep patterns shift with age, consistently getting less than six hours is associated with health risks. Most older adults should still aim for seven to nine hours, though they may need more deliberate effort to achieve it.
The circadian rhythm tends to advance with age, making people feel sleepy earlier and naturally wake earlier. Going to bed earlier can help align sleep timing with this shift rather than fighting it.
Many over-the-counter sleep aids — especially antihistamine-based ones — are not recommended for older adults due to side effects including confusion, balance problems, and increased fall risk. Discuss any sleep aids with your doctor before using them regularly.
Yes, consistently. Regular moderate exercise improves sleep quality and can reduce insomnia symptoms. Even walking 30 minutes a day has been shown to help. Timing matters — exercise in the morning or afternoon is preferable to evening.
Medium to medium-soft mattresses with good pressure relief tend to work well for most older adults. Memory foam and hybrid mattresses are popular choices. An adjustable base can add significant comfort, especially for those with acid reflux, back pain, or circulation issues. The best way to find the right fit is to test options in person.
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Sleep changes with age, but poor sleep doesn't have to be your new normal. A few consistent habits, the right sleep surface, and medical support when needed can make a real difference. If you'd like help finding a mattress that supports better sleep as you age, our team at any of our five LA Mattress locations is happy to help.
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