The Importance of Sleep in the Elderly

Sleep plays a vital role in our overall health and wellbeing, no matter our age. There is a reason why nature has designed us to spend a third of our lives sleeping. However, as we grow older, sleep becomes even more important for maintaining both physical and mental health.

For older adults, quality sleep supports memory, mood regulation, and immune function, while also reducing the risk of chronic illnesses. Despite this, many seniors experience changes in their sleep patterns that can lead to restless nights and tired days. In this blog I aim to help you understand why and how your sleep might change as you get older. More importantly, I will share some practical strategies to help you to adapt your lifestyle and habits, ensuring that your quality of rest is deep and restorative but also conducive to healthy and positive ageing. I’ll also dispel myths and misconceptions you might have about what is going on with your sleep.

How much sleep do seniors need?

It’s a common misconception that we need less sleep as we age. In fact, most adults over 65 still require between 7 to 8 hours of sleep each night to function at their best. However, achieving this can be difficult due to a variety of age-related changes in sleep architecture and lifestyle factors. Also, while the number of hours is an important factor, the quality of your sleep is also key. Some people find that while they sleep less at night, they need more daytime rest. Recognising the amount of rest your body really needs is the first step toward prioritising healthy sleep habits in later life.

How does sleep change in over 65s?

As we age, our internal biological clock, or circadian rhythm, can shift, causing earlier bedtimes and wake-up times. Sleep also becomes lighter, with fewer hours spent in the deep, restorative stages. Older adults may wake more frequently during the night and experience a decline in the production of melatonin, the hormone responsible for regulating sleep. These changes can lead to fragmented sleep and daytime fatigue, which, if not managed, may impact daily functioning and health.

Day resting as a senior – pros and cons

Do you love having a nap during the day? Or do you find yourself dozing off during your favourite TV programme in the evening? While naps can be a good thing if done in the right way, one of the biggest disruptors to your nighttime sleep can be napping at the wrong time of the day and for too long.

It might be tempting if you’re sitting in your wonderfully comfortable Oak Tree Mobility rise and recline chair but it’s really not a good idea. To understand more about how and why to nap, please take a look at my blog on the Oak Tree Mobility Health and Wellbeing page.

However, just for ease of quick reference, here are some of the main pros and cons to napping during the day:

Pros

• Improved alertness: Research shows that a short nap of 20-30 minutes can boost energy and focus. In fact, studies conducted at the University of Dusseldorf showed that even napping for 10 minutes can measurably increase some individual’s cognitive performance e.g. the ability to solve mathematical problems and word puzzles.

• Better mood: Rest during the day may help improve emotional well-being, especially for those with disrupted nighttime sleep.

• Reduced risk of falls: Research indicates that fatigue-related accidents can be avoided with proper rest.

Cons

• Night-time sleep disruption: Long or late naps may interfere with night-time sleep, making it harder to fall asleep or stay asleep. The bottom line here is avoiding naps that happen later than 4pm and are longer than 30 minutes. Try not to get too comfy while watching TV and if you notice yourself drifting to sleep, get up, stretch and move. Additionally, some elderly people can become anxious about how much sleep they think they are or aren’t getting at night. This is because they may not even realise that they’ve napped, which reduces their need for nighttime sleep.

• Sleep inertia: Waking from a deep nap can lead to grogginess or confusion, particularly in those with cognitive decline.

• Dependency: Frequent reliance on daytime naps might reduce motivation to improve overall sleep quality.

Effects of poor sleep on older people

 Health conditions

Chronic sleep deprivation in older adults is linked to a higher risk of heart disease, diabetes, obesity, and stroke. Poor sleep also weakens the immune system, making seniors more susceptible to illness and infections.

Wellbeing

Lack of sleep can increase the risk of depression, anxiety, and irritability. It can also impair cognitive performance, memory, and decision-making, which are already vulnerable to decline with age.

Energy and fitness

Sleep affects physical strength and balance, two factors crucial for preventing falls. Poor sleep can also reduce motivation to stay active, worsening muscle weakness and mobility issues.

Tips for coping with disturbed sleep

Optimise exposure to daylight

Aim to get out and experience natural daylight first thing in the morning. At least 20 minutes of natural daylight outdoors (i.e. not in a room with windows and open curtains) can help to regulate your circadian rhythm which is important for controlling your sleep cycle and helping you to get more restorative sleep.

Relax before bed

Create a calming bedtime routine; think warm baths, light stretching, or reading a book. Avoid stimulating activities like screen time or heavy conversations before bed.

Keep to a routine

Try to go to bed and wake up at the same time every day, even on weekends. A regular sleep schedule supports your internal clock and improves sleep quality.

Reduce food and drink intake

Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall asleep or stay asleep. Alcohol and caffeine should be minimised, especially close to bedtime. If you are experiencing any common sleep problems, such as difficulty getting to sleep or staying asleep, I recommend cutting out caffeine completely and/or not having any caffeinated drinks after 2pm.

During the day, eat healthily and avoid skipping the most important meal of the day, breakfast. Ensure that your breakfast includes a good source of protein, including eggs, lean meats, full-fat probiotic yoghurt and nuts and seeds. Don’t forget to stay well hydrated.

Invest in blackout curtains

Blocking out external light can help to optimise the production of the sleep hormone melatonin and supports deeper, uninterrupted sleep.

Optimise your sleep environment

Make sure your bedroom is as comfortable and accessible as possible. Supportive mattresses, easy-to-reach items, and safe, clutter-free spaces can all contribute to better rest - especially if mobility is a concern. In the evening, in the hours before you get into bed, keep the lighting in your environment low and relaxing. In fact, studies show that side lighting is better for helping you to relax and wind down rather than overhead lighting.

Seek regular activity

Regular exercise stimulates the production of a chemical called adenosine, which promotes better sleep. Engaging in daily movement, such as walking, and including strength and flexibility exercises in your routine can be highly beneficial. Activities like weight training, Pilates, and yoga are great options, and many local gyms offer quality classes and professional guidance to help you exercise safely and effectively.

Cultivate a healthy relationship with your electronic devices

In other words, get your devices out of the bedroom to avoid scrolling in bed. In particular, don’t look at your phone during the night and even better, invest in an old-fashioned alarm clock that doesn’t tick (if this is likely to disturb you) or have an illuminated display.

Finally, struggling with sleep can naturally lead to feelings of anxiety. If it feels like sleep has become a battle, I encourage you to try the tips I’ve shared and, when you’re in bed at night, shift your focus to simply resting—even if sleep doesn’t come right away. Ironically, letting go of the pressure to achieve a specific number of hours can be one of the most effective ways to help your body and mind relax enough to get the rest you truly need.

Improve your sleep with Oak Tree Mobility

At Oak Tree Mobility, we understand how vital quality sleep is to your overall well-being. That’s why we offer a range of thoughtfully designed products to support better, more restorative rest. Our adjustable beds help you find the perfect sleeping position for comfort and circulation, while our rise and recline chairs provide essential relaxation during the day, promoting a smoother transition to sleep at night. Even our bath lifts can aid your bedtime routine, making winding down safer and more soothing. Explore our collection and take the first step toward more restful nights.

If you’re thinking about upgrading to an adjustable bed or want help choosing the right one, we’re here to guide you. Our friendly team of Mobility Experts at Oak Tree Mobility specialise in helping people find solutions that truly fit their needs. Book a FREE home appointment today and we’ll help find the perfect bed to support your sleep, comfort, and independence.