Sleep experts share how to get a good night’s sleep the older you get.
As you age, your sleep patterns can change.
Just in time for things to change!
Photo: klenova / getty images
Maybe you feel like you’re fine with less than that.
She recommends keeping your sleep and wake times within one to two hours of your weekday patterns.
“Establishing a stable sleep schedule can set a strong foundation for lifelong healthy sleep,” Chamorro adds.
That said, life can be unpredictable.
The brain, as he explains, is “very plastic” in this age group.
However, there are still steps 20-somethings can take to build lifelong healthy sleeping habits.
“Rapid eye movement (REM) alsodecreases until about 60with each decade.”
work schedule, technology use, family obligations, financial stress).
“This is the decade where it is most important to establish regular self-care routines,” Chamorro says.
“Sleep doesn’t just mirror your age, it mirrors your health, too,” Avena explains.
“Certain health conditions andeven your health from day to daycan impact how well you sleep at night.”
“When do you function best?
Early in the morning or late at night?”
she says to ask yourself.
Sleep in Your 50s
Your 50s may bring on the most pronounced sleep changes.
“During menopause, rates of insomnia in women drastically increase,” Avena says.
The latest studies suggest that up to 26 percent of menopausal women experience sleep difficulties that qualify as insomnia.
“This means that we may see sleep quality decline in the 50s for women specifically.”
This is why peopleoften begin to sleep lessas they get older or wake up more frequently throughout the night.
“Daytime napping can disturbcircadian rhythm,” Avena says.
“I encourage people to create a routine that they can follow and enjoy.
The bottom line: regardless of age, leading a healthy lifestyle is important to quality sleep.
Li J, Vitiello MV, Gooneratne NS.Sleep in normal aging.Sleep Med Clin.
February 12, 2025.
