Why Sleep Matters More as We Get Older

George, 76, used to think five hours of sleep was enough. Then he started falling three times in six months. When his GP asked about his sleep, George admitted he was constantly tired, unfocused, and unsteady.

The problem wasn’t age. It was due to lack of sleep.

The Myth About Ageing and Sleep

Many people believe older adults need less sleep. That isn’t true.
People over 65 still need 7 - 8 hours of good-quality sleep each night.

What does change is how easy it is to sleep. We may wake more often, sleep more lightly, or feel tired earlier in the evening. Health conditions, medications, pain, and worry can all disturb rest. But poor sleep should never be dismissed as “just getting older.”

Why Sleep Is So Important

Good sleep supports almost every part of health:

• Memory and thinking: Poor sleep affects concentration and increases the risk of confusion

• Balance and safety: Tiredness increases the risk of falls

• Mood: Lack of sleep can worsen anxiety and low mood

• Pain: Poor sleep makes aches and arthritis feel worse

• Overall health: Sleep helps regulate blood pressure and immunity

Common Sleep Disruptors

Sleep problems are often caused by:

• Medication side effects

• Pain, frequent toileting, reflux, or breathing problems

• Noise, light, or room temperature

• Long daytime naps or caffeine late in the day

• Worry, loneliness, or grief

Simple Ways to Improve Sleep

Small changes can make a big difference:

• Go to bed and wake up at the same time each day

• Keep the bedroom quiet, dark, and comfortably cool

• Avoid caffeine after early afternoon

• Get daylight during the morning if possible

• Keep naps short (20-30 minutes) and before mid-afternoon

• Wind down before bed like reading, gentle music, or breathing exercises

When to Ask for Help

Speak to a GP if sleep problems are ongoing, if there are frequent falls, loud snoring, breathing issues, low mood, or severe daytime tiredness. Many sleep issues can be treated by adjusting medication, managing pain, or addressing underlying health problems.

For care home residents, timely GP support, whether in person or via video consultation can make a real difference without unnecessary disruption.

The Difference Good Sleep Makes

After getting help, George now sleeps around seven hours a night. His falls stopped. He feels steadier, brighter, and more like himself.

Sleep isn’t a luxury. It’s essential care for the body and mind.

Prioritising rest helps older adults stay safer, healthier, and better able to enjoy each day.

Tonight might be a good place to start.