Sleep problems become more common as people get older. Getting enough rest is important for memory, mood, and physical health. Older adults who take steps to support their sleep can better protect their minds and bodies.
Shifting Sleep Patterns in Later Life
Most adults 65 and older need between 7 and 9 hours of sleep each night. However, surveys show about one in three adults in the United States do not reach that number. Sleep quality can also drop over time. Thirty percent of older adults report trouble staying asleep on any given night. More than half report sleeping poorly at least once in the past week.
Not getting enough good sleep may lead to increased daytime drowsiness. Around 25 percent of adults report being very sleepy during the day due to lack of rest. Sleeping less or poorly over long periods is linked with more health concerns, including high blood pressure, diabetes, heart problems, and shorter life spans.
Increased Prevalence of Sleep Disorders
Sleep disorders happen more often in older populations. About 70 million Americans have ongoing sleep disorders according to the latest data. Insomnia symptoms affect up to 40 percent of the population each year. Obstructive sleep apnea is more common after age 65. This condition increases the chances for chronic tiredness, heart disease, and type 2 diabetes.
People with several chronic health conditions often report more sleep issues or get fewer than six hours per night. Sleep disorders are found in most people with chronic pain. More than half of those with insomnia also live with chronic pain. When pain and sleep problems occur together, it can be harder to stay healthy.
Sleep’s Effect on Memory, Mood, and Dementia
Rest is needed for memory and emotional stability. In a 2025 Neurology study, women with an average age of 83 who grew sleepier during the day doubled their risk of developing dementia over five years, compared to those whose sleep patterns stayed the same. Other studies also connect poor sleep quality or extended naps with higher risks for cognitive decline. The stages of sleep, including rapid eye movement (REM) and non-REM sleep, help the brain store memories and manage stress.
Mood and emotional health are closely related to sleep. Poor sleep raises the chances for depression. When depression is present, it often makes sleep, especially REM sleep, even harder to get.
Building Better Routines for Rest
Some sleep problems in older adults are due to health conditions, but daily habits and routines also play a large role. Simple changes can promote better sleep each night.
Keep a Regular Schedule
Going to bed and waking up at the same time every day helps support the body’s internal clock. Frequent shifts in bedtime or long naps can lead to less stable sleep and increased risks for cognitive issues.
Blue Light in the Morning
Exposure to blue light in the mornings, from natural sunlight or special lamps, helps reset sleep cycles. Morning light signals the brain to stop making melatonin, supporting alertness through the day and making it easier to fall asleep at night.
Create a Comfortable Sleep Environment
The bedroom should be cool, between 60–67°F or 15–19°C. Block out noise and light with curtains or earplugs as needed. Only use the bed for rest or intimacy. Avoid using screens like TVs, smartphones, or tablets in the bedroom, since these can disturb melatonin production and delay sleep.
Pain and Medical Management
Addressing pain and chronic conditions can prevent sleep from being interrupted. Regular checkups and good management of health conditions like arthritis, diabetes, or cardiovascular disorders can reduce how often sleep is broken.
Exploring Options Beyond Medication
Some older adults seek natural aids or lifestyle changes to address sleep disturbances. Products like herbal teas containing chamomile or valerian are sometimes used as part of evening routines. Practices such as aromatherapy with lavender, gentle yoga, or listening to soothing sounds may help signal the body that it is time for rest.
Others look at supplements, including melatonin or magnesium, or discuss CBD for nighttime rest with their healthcare provider. These examples, along with good sleep hygiene, represent different approaches that may appeal to some older adults as they explore ways to improve their nightly routines.
Mindful Evenings and Pre-bed Rituals
Gentle activities before bed can help ease the body into sleep. Many people benefit from meditation, stretching, deep breathing, or reading. Large meals and caffeine should be avoided within a few hours before sleep. Mindfulness meditation and muscle relaxation techniques can decrease the time it takes to fall asleep and raise satisfaction with nightly rest.
Short Naps, When Needed
Brief daytime naps, limited to 20 or 30 minutes and taken before mid-afternoon, can refresh energy without upsetting nighttime sleep. Longer naps or naps late in the day, however, may make falling asleep harder.
Limiting Bedroom Activities
Beds should serve as a cue for sleep. Watching TV, eating meals, or using electronic devices in bed may make it hard for the brain to identify the bedroom as a place for rest. Simple pre-bed routines, such as dimming the lights or playing soft music, help signal sleep time.
When to Plan a Sleep Evaluation
Many adults face occasional poor sleep, but if trouble with sleep is ongoing, or daytime sleepiness continues, it may be time to see a healthcare provider. Conditions like sleep apnea, which often go undiagnosed in older people, require medical attention. Treating such sleep disorders can improve both health and well-being.
Sleep’s Lifelong Importance
Regular, high-quality sleep supports memory, mood, and the ability to carry out daily activities without help. Several studies have linked strong sleep habits to a lower risk of falls in older age and better overall independence. Persistent sleep issues, on the other hand, are connected to reduced quality of life and problems with mobility and cognition.
Even though it is normal for older adults to take longer to fall asleep or wake up more during the night, these patterns do not have to greatly disrupt life. A combination of a sleep-friendly setting, steady routines, and management of medical issues is key to supporting healthy sleep. Non-drug options, lifestyle changes, and managing related health conditions can often resolve sleep complaints in this group.
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Disclaimer:
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. CBD products, including CBD gummies, are not approved by the FDA for the treatment or cure of any medical condition, including sleep disorders. Individual results may vary, and the effects of CBD may differ based on personal health conditions, body chemistry, and other factors. Always consult with a qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medications, or have a diagnosed medical condition. The sale and use of CBD products may be subject to local, state, and federal laws—please ensure compliance with applicable regulations in your area. These products are intended for use by adults aged 18 and over.