Sleep struggles after 60? Here’s how to fix it

Sleep plays a vital role in maintaining overall health and well-being, regardless of age. However, as we get older, various factors can impact our sleep patterns and quality, and the numbers are more striking than many of us realise.

According to the Sleep Foundation, up to 75 per cent of older adults experience symptoms of insomnia – a genuinely significant proportion. Closer to home, the Sleep Health Foundation‘s Australian research found almost 60 per cent of adults regularly experience at least one sleep symptom, such as trouble falling or staying asleep, with 14.8 per cent meeting the criteria for chronic insomnia. A separate study focused specifically on adults aged 65 to 79 found around 30 per cent were regularly getting less than the recommended seven or more hours of sleep a night, with frequent insomnia reported by 13 per cent overall, rising to 16 per cent among women specifically, compared to 11 per cent of men.

As we age, the way we sleep begins to change too. Although older adults generally still need 7 to 9 hours of sleep each night, they tend to go to bed earlier and wake earlier than they did in younger life.

Why sleep matters so much at this stage of life

Sleep is essential for physical, cognitive and emotional health, and its significance is particularly pronounced as we age. Adequate sleep promotes physical restoration, immune function, cardiovascular health and hormonal balance, while also supporting memory consolidation and overall mental wellbeing.

According to the Australian Institute of Health and Welfare, poor sleep isn’t just an inconvenience — getting too little or too much sleep is genuinely associated with an increased risk of several serious chronic conditions, including type 2 diabetes, cardiovascular disease, coronary heart disease and stroke. Quality sleep also plays an important role in preventing age-related cognitive decline and enhancing overall quality of life.

The unique challenges older adults face

Despite the importance of sleep, older adults often face particular challenges that can disrupt sleep patterns:

1. Changes in sleep architecture. Ageing is associated with alterations in the makeup of our sleep, including reduced deep sleep and increased awakenings during the night, which can leave sleep feeling fragmented and poor quality even when the total hours seem adequate.
2. Sleep disorders. The prevalence of conditions like insomnia, sleep apnoea, restless legs syndrome and periodic limb movement disorder all increase with age, contributing to daytime fatigue and impaired functioning.
3. Medical conditions and medications. Chronic health conditions and the use of multiple medications become more common as we age, and certain conditions and medications can interfere with sleep, either directly or indirectly.
4. Circadian rhythm changes. Many older adults experience a genuine shift in their circadian rhythm, leading to an inclination to sleep earlier in the evening and wake earlier in the morning, which can make maintaining a regular sleep schedule more difficult.

Strategies to improve your sleep health

Despite these challenges, several evidence-based strategies can genuinely help:

1. Establish a consistent sleep routine. Going to bed and waking up at the same time each day helps regulate your circadian rhythm and promotes better sleep quality overall.
2. Create a sleep-friendly environment. Keep your bedroom comfortable, quiet and dark, using earplugs, eye shades or a white noise machine if needed to minimise disturbances.
3. Adopt relaxation techniques. Reading, a warm bath, deep breathing exercises or meditation before bed can help calm the mind and prepare the body for sleep.
4. Promote daytime physical activity. Regular exercise, even something as simple as a morning walk in the sunlight, can genuinely enhance sleep quality — just avoid vigorous exercise close to bedtime, as it can have a stimulating effect.
5. Limit stimulants and alcohol. Restrict caffeine, nicotine and alcohol, particularly in the evening, as all three can disrupt sleep patterns.
6. Manage medications and health conditions. Talk to your GP or pharmacist about whether any current medications could be affecting your sleep, and work on managing underlying health conditions effectively.
7. Consider Cognitive Behavioural Therapy for Insomnia (CBT-I). This is now considered the gold-standard, first-line treatment for chronic insomnia by sleep specialists, ahead of sleep medication. CBT-I works by addressing the thoughts and habits that interfere with sleep, and is available through psychologists, some GPs with additional training, and increasingly through structured online programs. If sleep struggles have become a persistent, ongoing issue rather than an occasional bad night, this is genuinely worth raising with your doctor.
8. Optimise your sleep hygiene. Avoid electronic devices before bedtime, maintain a comfortable sleep environment, and establish a relaxing pre-sleep routine you follow consistently.

Please remember that above all, relaxation plays a crucial role in promoting good sleep. When it comes to achieving quality sleep, both the body and mind need to be in a calm and relaxed state. Don’t let these tips keep you up at night — instead, relax, and allow yourself to awaken your best.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.