What are the most common changes in sleep patterns as you get older

As people get older, their sleep patterns naturally change in several common ways. These changes are a normal part of aging and affect how deeply and how long we sleep.

One of the biggest changes is that sleep becomes lighter and more broken up. Older adults tend to spend less time in deep, restorative sleep—the kind that helps the body repair itself—and more time in lighter stages of sleep. This means they may wake up more often during the night or have trouble staying asleep[2][4][5].

Another typical shift is in the timing of sleep. Many older people find themselves feeling sleepy earlier in the evening and waking up earlier in the morning than they did when they were younger. This is called advanced sleep phase syndrome, where someone might go to bed around 7 or 8 PM and wake up very early, like 3 or 4 AM[3][5].

Even though it might seem like older adults need less sleep, that’s not exactly true. The amount of quality rest tends to decrease because of these changes—lighter sleep, more awakenings—but most still need about 7 to 9 hours per night[5]. Problems like insomnia and conditions such as sleep apnea also become more common with age, which can further disrupt good rest[1].

In summary:

– Sleep gets lighter with age; deep slow-wave sleep decreases.
– Nighttime awakenings happen more frequently.
– People tend to fall asleep earlier and wake earlier.
– Total needed hours stay similar but actual restful hours often drop.
– Sleep disorders become more common.

Understanding these shifts can help older adults adjust their routines for better rest—for example, keeping a regular bedtime even if it’s earlier than before or creating a calm environment for sleeping through frequent awakenings[3]. These natural changes don’t mean poor health by themselves but adapting habits can improve overall well-being as we age.