Sleep and Older 

Adults 

How to Get a Good Night’s Sleep 

From the National Institute on Aging at NIH 

Table of Contents 

What’s Inside......................................1

What Is Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

Why Is Sleep Important? ..........................5

How Aging Affects Sleep ..........................7

Getting a Good Night’s Sleep ......................9

Sleep Disorders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Points to Remember. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

For More Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Words to Know . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Use the Table of Contents to help find things quickly. 

Also, we put some medical terms in bold, such as sleep 

apnea. Find how to say these words and what they 

mean in the “Words to Know” section on page 22. 

What’s Inside 

Adults need about seven to nine hours of sleep every night. 

This booklet provides tips for getting a good night’s sleep, 

which supports health, well-being, and safety. Consider 

sharing the information with your family and friends. 

This booklet will help you learn: 

• What happens during sleep 

• The importance of sleep 

• How aging changes your sleep 

• Ways to improve your sleep 

• Types of sleep problems 
What Is Sleep? 

You spend about one-third of your life sleeping or trying to 

sleep. But how does this basic human need work? 

Though it may seem simple, sleep is a complex process. 

Multiple parts of the brain work together to produce signals 

that prepare the body for sleep. Your circadian rhythm — 

“the body’s clock” — provides the timing for sleep. Sleepwake homeostasis, a state of balance, is the body’s drive to 

sleep that increases the longer you are awake. The signals in 

your body lead to sleep, including: 

• Melatonin, a hormone your body releases when it gets 

dark that makes you feel sleepy. 

• Adenosine, a chemical that builds up in your brain while 

you’re awake and gets broken down while you’re asleep. 

A good night’s sleep depends on sleeping when your body is 

prepared, sleeping seven to nine hours, and getting enough of 

each type of sleep. 

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The types of sleep, rapid eye movement (REM) and nonREM, are linked to patterns (waves) of electrical activity 

in your brain and occur in cycles — usually three to five 

each night. Non-REM sleep happens when your brain wave 

activity slows down, called deep sleep. You need deep sleep 

to feel refreshed in the morning. You typically dream during 

REM sleep, when your brain wave activity is closest to what 

it is when you’re awake. Dreaming may help you process 

your emotions. Both non-REM and REM sleep help you 

store memories. 
4

Ellen’s Story 

I used to wake up in the morning ready to take on the day. 

Lately I’ve had trouble sleeping at night, which makes 

it so hard to wake up. I don’t have much energy to do 

things anymore, not even simple things like going to the 

mailbox to get the mail. How will I be able to play with my 

grandkids? I need to get better sleep. 

4
Why Is Sleep Important? 

Sleep is important for your body — from the brain, heart, and 

lungs to energy, protection against disease, and mood. It also 

affects your ability to function during the day. A good night’s 

sleep can help you: 

• Learn • Pay attention 

• Create new memories • Make decisions 

• Respond quickly • Be creative 

• Solve problems 
Not getting enough sleep can cause harm to your body. 

Research shows that over time it can increase your risk of: 

• High blood pressure • Obesity 

• Heart disease • Depression 

• Diabetes • Alzheimer’s disease 

If you wake up tired, feel easily annoyed, have trouble falling 

asleep, or have trouble staying asleep, these may be signs 

you’re not getting a good night’s sleep. 

Did you know? Lack of quality 

sleep can: 

• Worsen memory 

• Lead to negative feelings 

• Put stress on relationships 

• Increase falls or accidents 

6
How Aging Affects Sleep 

As you age, how you sleep changes. Older adults tend to go 

to bed earlier and wake up earlier than younger adults, and 

the amount of time spent in each type of sleep decreases. 

Sleep tends to be shorter and lighter and you may wake up 

more often during the night. Older adults are also more 

likely to take medications and have medical conditions that 

affect sleep. 

Many older adults don’t sleep well. Factors such as illness, 

medications, mental health, and pain can make it hard to get 

a good night’s sleep. Sleep disorders become more common 

with age, including insomnia (trouble falling or staying 

asleep), sleep apnea (pauses in breathing during sleep), and 

movement disorders like restless legs syndrome.

Practicing better sleep habits and being diagnosed and treated 

if you have a sleep disorder may help improve your sleep. 

Have you felt tired and unable to do your activities for 

more than two to three weeks? It is time to talk with 

your doctor. 

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8
Getting a Good Night’s Sleep 

Getting a good night’s sleep is important to your well-being. 

The way you feel while you’re awake depends in part on what 

happens while you’re sleeping. During sleep, your body is 

working to help your brain and body be at their best. 

Good sleep can help protect your mental and physical health, 

quality of life, and safety. Not getting quality sleep can 

increase your risk for health problems and affect how well 

you think, react, work, learn, and get along with others. 

9
Healthy Sleep Habits for Older Adults 

Do: 

Follow a regular schedule by going 

to sleep and getting up at the same 

time each day, even on weekends or

 when traveling. 

Have a bedtime routine. Find ways 

to relax before bedtime each night. 

Read a book, listen to soothing 

music, or take a warm bath. 

Make your room comfortable for sleep 

and keep the temperature not too 

hot or cold. 

Try to get regular exercise, but not 

within three hours of your bedtime. 

Talk to your doctor if you have 

a problem sleeping. 

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Don’t: 

Nap in the late afternoon 

or evening. 

Have caffeine late in the day, which can 

keep you awake at night. For example, 

coffee, tea, chocolate, and soda. 

Drink alcohol, even small amounts. 

Watch television or use a computer, 

cell phone, or tablet in the bedroom. 

Eat large meals within two to three 

hours of your bedtime or drink large 

amounts of liquid late in the day. 

1
Safe Sleep Tips for Older Adults 

 Install smoke alarms on each floor of your home. 

 Lock all windows and doors that lead outside. 

 Keep a telephone with emergency numbers by your bed. 

 Have a lamp that’s easy to reach and turn on, a nightlight 

in the hallway or bathroom, and a flashlight nearby. 

 Don’t smoke, especially in bed. 

 Remove items such as area rugs and cords that you 

could trip over. 

Talk with your doctor before starting medication or 

supplements to improve your sleep. Sleep medication 

may help in the short term, but there is risk and 

the potential to become dependent on the pills. 

You may not feel refreshed in the morning or clearheaded during the day. Some pills also may lose their 

effectiveness over time, so you will need more and 

more to fall asleep. 

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If you are having trouble paying to heat or cool your 

home, there are programs that can help. 

• National Energy Assistance Referral (NEAR) 

service. Call 866-674-6327 or TTY 866-367-6228 

or send an email to energyassistance@ncat.org for 

referral information on energy assistance. 

• Contact your local energy agency or power or gas 

company for tips to help keep your heating and 

cooling bills down. They may also have programs 

for people on a fixed or limited income. 

• Your local Area Agency on Aging (www.n4a.org, or 

call 202-872-0888), senior center, or social service 

agency (www.usa.gov/state-social-services) may 

have information about other sources of help. 

1
14

Matteo’s Story 

At first, I thought staring at the clock well into the night 

was not something to be worried about — that my new 

sleep pattern was just me adjusting to retirement. I’d 

sometimes be able to fall asleep but would keep waking 

up during the night. This went on for weeks. I wasn’t “all 

there” during the day and kept waking my wife up at night 

as well. This was not a normal or healthy sleep pattern. 

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Sleep Disorders 

Insomnia 

Insomnia is the most common sleep problem in adults age 

60 and older. People with this condition have trouble falling 

asleep or staying asleep at least three nights a week. Shortterm insomnia can be caused by stress or changes to routine. 

Chronic, or long-term, insomnia lasts more than three 

months and can’t be fully explained by another medical cause. 

Healthy habits at bedtime may help prevent or manage 

insomnia, and cognitive behavioral therapy (a type of 

counseling) can help. Sleep medicines may help in the short 

term, but they carry risks and should not be used long term. 

If you have trouble sleeping, keep a sleep diary for a couple 

weeks. Keep track of when you go to bed, when you wake 

up during the night, and when you wake up for the day. 

Note whether you had caffeine (coffee, soda, chocolate, 

etc.), alcohol, or exercised that day. The sleep diary will help 

you identify patterns to discuss with your doctor and help 

with diagnosis. 

1
Sleep Apnea 

Sleep apnea causes you to stop breathing for a few seconds 

repeatedly during sleep. Throat muscles relax during 

sleep, and in people with sleep apnea, this relaxation of the 

muscles blocks their airway. Snoring can be a sign, but not 

everyone who snores has sleep apnea. To treat sleep apnea, a 

continuous positive airway pressure (CPAP) device may be 

used while sleeping. Sleeping in a position that keeps airways 

open or getting a dental device or surgery also may help. 

If you suspect you have sleep apnea, it’s important to talk to 

your doctor. Undiagnosed or untreated sleep apnea can lead 

to serious health problems, including heart attack. 

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Movement Disorders 

I would wake up in the morning like I hadn’t 

slept at all, with my sheets in a tangle. “ ” 

Movement disorders make it harder to get good sleep. Read 

about these disorders below and talk with your doctor if you 

think you may have one of these problems. 

Restless legs syndrome feels like there is tingling, crawling, 

or pins and needles in one or both legs. This feeling is worse 

at night and feels better with movement. Treatment with iron 

supplementation or medications is usually helpful. 

Periodic limb movement disorder causes people to jerk 

and kick their legs every 20 to 40 seconds during sleep. 

Medication, warm baths, exercise, and relaxation can help. 

The body normally stays still during REM sleep, but people 

with REM sleep behavior disorder can move their 

muscles and act out their dreams. This disrupts sleep and 

can be dangerous. Treatment includes a safe environment 

to prevent injuries while sleeping, and medication or 

melatonin supplements. 

Based on your symptoms, your doctor may suggest a 

polysomnogram — an overnight sleep test done at a sleep 

center that measures and records what happens while you 

sleep, including your brain activity, eye movements, and 

muscle activity — to make a diagnosis. 

1
Alzheimer’s Disease and Related 

Dementias and Sleep 

Alzheimer’s and related dementias can cause changes 

such as sleeping too much or not enough, waking up 

often, and wandering or yelling at night. This affects 

the sleep of both the person with dementia and the 

caregiver. Poor sleep quality can make dementia 

symptoms worse, so it is important to take steps that 

help improve sleep and nighttime safety. 

Sleep and Safety Tips 

 Help the person get exercise each day. 

 Limit daytime naps and make sure they get 

enough sleep at night. 

 Plan activities for earlier rather than later 

in the day. 

 Create a routine that includes a peaceful and 

relaxing mood. 

 Make sure the floor is clear of objects. 

 Lock up any medicines. 

 Attach grab bars in the bathroom. 

 Place a gate across the stairs. 

 Use nightlights in the bedroom, hall, and 

bathroom. 

Learn more about managing sleep problems at 

www.nia.nih.gov/health/6-tips-managing-sleepproblems-alzheimers. 

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Points to Remember 

• Sleep is a complex process. 

• You need quality sleep to stay healthy and help 

you function. 

• As you age, how you sleep changes. 

• There are healthy habits you can practice to 

improve your sleep. 

• It’s important to talk with your doctor if you experience 

sleep problems. 

1
For More Information 

American Sleep Apnea Association 

888-293-3650 (toll-free) 

asaa@sleepapnea.org | www.sleepapnea.org 

Centers for Disease Control and Prevention 

800-232-4636 (toll-free) | 888-232-6348 (TTY/toll-free) 

cdcinfo@cdc.gov 

www.cdc.gov 

MedlinePlus 

National Library of Medicine 

www.medlineplus.gov 

National Center on Sleep Disorders Research 

301-592-8573 

ncsdr@nih.gov 

www.nhlbi.nih.gov/about/divisions/division-lungdiseases/national-center-sleep-disorders-research 

National Energy Assistance Referral Hotline 

866-674-6327 (toll-free) | 866-367-6228 (TTY/toll-free) 

energyassistance@ncat.org 

https://liheapch.acf.hhs.gov/help 

National Sleep Foundation 

703-243-1697 

nsf@thensf.org | www.thensf.org 

Restless Legs Syndrome Foundation 

512-366-9109 

info@rls.org | www.rls.org 

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To Learn More About 

Health and Aging 

National Institute on Aging Information Center 

800-222-2225 (toll-free) 

800-222-4225 (TTY/toll-free) 

niaic@nia.nih.gov 

www.nia.nih.gov 

Visit www.nia.nih.gov/health to find more health and 

aging information from NIA and subscribe to email alerts. 

Visit https://order.nia.nih.gov to order free 

print publications. 

Share this booklet with friends and family so they 

can learn how to get a good night’s sleep. 

2
Words to Know 

Adenosine 

(pronounced ah-DEN-o-seen) 

A chemical that increases in your brain while you’re awake 

and gets broken down while you’re asleep. 

Circadian rhythm 

(pronounced sir-KAY-dee-un RIH-thum) 

The body’s 24-hour repeating rhythm, also called the “body’s 

clock.” Drives the timing for sleep. 

Insomnia 

(pronounced in-SOM-nee-uh) 

A condition in which a person has trouble falling asleep or 

staying asleep. 

Melatonin 

(pronounced mel-ah-TONE-in) 

A hormone your body releases when it gets dark that makes 

you feel sleepy. 

Non-rapid eye movement (non-REM) sleep 

A type of sleep when brain wave activity slows down. Also 

called “deep sleep.” 

Periodic limb movement disorder 

A sleep disorder in which a person’s legs jerk and kick every 

20 to 40 seconds during sleep. 

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Polysomnogram (PSG) 

(pronounced pol-ee-som-nuh-gram) 

An overnight sleep test done at a sleep center or lab that 

measures and records what happens while you sleep, including 

your brain activity, eye movements, and muscle activity. 

Rapid eye movement (REM) sleep 

A type of sleep when patterns (waves) of electrical activity 

in your brain are closest to what they are when you’re awake. 

You typically dream during REM sleep. 

Rapid eye movement (REM) sleep 

behavior disorder 

A sleep disorder in which a person can move their muscles 

during REM sleep and act out their dreams. 

Restless legs syndrome 

A sleep disorder in which a person feels one or both legs 

tingling, or feels a crawling or pins and needles sensation that 

gets worse at night and feels better with movement. 

Sleep apnea 

(pronounced ... AP-nee-uh) 

A condition in which a person experiences pauses in 

breathing during sleep. 

Sleep-wake homeostasis 

(pronounced ... HOH-mee-oh-STAY-sis) 

The body’s drive to sleep that increases the longer you are 

awake. Refers to a state of balance. 

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National Institute 

on Aging 

NIH Publication No. 20-AG-8133 

November 2020