Sleep Health in Older Adults

Good sleep is one of the foundations of healthy aging, yet many older adults struggle with it. Seniors often describe waking up frequently at night, feeling tired early in the evening or not waking up refreshed in the morning. While some sleep changes are a normal part of aging, poor sleep can affect memory, mood, heart health and the immune system.

As we age, the body’s internal clock, or circadian rhythm, naturally shifts. Seniors may feel sleepy earlier and wake up earlier than they used to. Health conditions such as arthritis, heart disease, lung problems, restless legs syndrome or an overactive bladder can make it difficult to stay asleep. Medications for blood pressure, pain, depression or other conditions can also interfere with sleep. Even worries about health, finances or family can keep the mind active at night.

Experts generally recommend that older adults aim for about 7 to 8 hours of sleep each night. The goal is not perfection, but regular, good-quality rest. Simple habits can make a big difference. Creating a relaxing bedtime routine, such as dimming the lights, reading something light or listening to soft music, signals to the body that it is time to wind down. Limiting caffeine later in the day and avoiding heavy meals close to bedtime can also help.

The sleep environment is important too. A comfortable mattress, supportive pillows and an appropriate room temperature all matter. Reducing noise and light in the bedroom can encourage deeper sleep. For seniors who need to get up at night to use the bathroom, good lighting and clear pathways are essential to prevent falls.

In home care in Vancouver can support seniors with evening routines and nighttime safety. A caregiver can help a senior get ready for bed, manage medications, assist with toileting and provide reassurance if the person wakes up confused or anxious. They can also observe changes in sleep patterns that may point to underlying health issues and help families bring these concerns to a healthcare provider.

When sleep improves, daily life improves. Seniors often feel more alert, more stable on their feet and more engaged with the world around them. With gentle routines, a safe environment and caring support at home, better sleep is possible at any age.