There's a widespread belief that getting older automatically means sleeping worse — waking up at 3 a.m., lying awake for hours, needing daytime naps just to function. Some of that is real. But a lot of it is myth.

The science tells a more nuanced story: yes, sleep changes with age. But "different" and "worse" aren't the same thing. And many of the challenges older adults face are treatable — not just something to accept.

01What the Research Actually Shows

A study from the University of Lausanne followed adults aged 40 to 80 and found something counterintuitive: older participants reported better quality sleep despite sleeping fewer total hours. They also felt more alert during the day and complained less about daytime sleepiness than their younger counterparts.

The less reassuring finding: sleep latency — the time it takes to fall asleep — does increase with age. Among adults over 65, about 36% of women and 13% of men regularly took more than 30 minutes to fall asleep. Nighttime awakenings (including bathroom trips) also increase.

Bottom line: Older adults tend to sleep less total, take longer to fall asleep, and wake more often — but often feel more rested and function better during the day than younger people who sleep longer.

02Why Your Sleep Schedule Shifts as You Age

The shift is largely driven by your circadian rhythm — your body's internal clock — which moves earlier as you age. Sleep scientists call this "advanced sleep phase syndrome." In practice, it means:

  • Feeling sleepy earlier in the evening (7 or 8 p.m. instead of 10 or 11 p.m.)
  • Waking earlier in the morning, often before the alarm
  • Less tolerance for late nights — your body simply isn't built for them anymore

Dr. Michael Breus, a Los Angeles-based clinical psychologist known as "The Sleep Doctor," explains it this way: "Our chronorhythms shift as we age. Our body's circadian rhythm moves to an earlier time. Old habits of going to bed at a particular time may be well ingrained in our evening, but if our body wants to wake up earlier due to a shift in core body temperature which changes melatonin production, we will get less sleep."

Melatonin levels also decline with age, which further disrupts the sleep-wake cycle and can make it harder to stay asleep through the night.

03Common Sleep Challenges for Older Adults

Snoring and Sleep Apnea

An estimated 90 million Americans experience sleep disruption related to snoring, and the condition tends to worsen with age. More significantly, untreated sleep apnea — where breathing repeatedly stops during sleep — becomes more common and more serious in older adults. If you or a partner snores loudly or stops breathing during sleep, speak with a doctor. This is treatable, and leaving it untreated has real health consequences.

Medication Interference

Many medications commonly taken by older adults can interfere with sleep — including some antihistamines, blood pressure drugs, antidepressants, and corticosteroids. If your sleep worsened after starting a new medication, it's worth discussing with your doctor. Dr. Breus notes that reducing non-essential medications (only on a doctor's advice) can sometimes meaningfully improve sleep depth and quality.

Pain and Discomfort

Arthritis, back pain, and other musculoskeletal issues become more common with age and can make it difficult to find a comfortable sleep position. This is one area where your mattress plays a real role. A mattress that's too firm can create pressure points at the hips and shoulders. One that's too soft may not provide enough lumbar support. Finding the right balance matters more as your body becomes more sensitive to these factors.

Anxiety and Mood

Poor sleep and low mood create a feedback loop — each makes the other worse. Sleep deprivation in older adults is associated with increased risk of depression, cognitive decline, and reduced immune function. Addressing sleep issues isn't just about comfort; it's directly connected to mental and physical health.

04Practical Tips for Better Sleep as You Age

Work With Your Body Clock, Not Against It

If your body is pushing you toward earlier bedtimes and earlier wake times, lean into it rather than fighting it. Going to bed at 9:30 p.m. and rising at 5:30 a.m. isn't abnormal for an older adult — it's just a different schedule. Trying to stay up until midnight and then sleeping in usually backfires, producing fragmented sleep rather than more of it.

Protect Your Sleep Environment

Keep your bedroom cool (65–68°F is the sweet spot for most people), dark, and quiet. Limit screen time in the hour before bed. These basics matter at any age but become more impactful when your sleep architecture is already changing.

Review Your Mattress

An aging body is more sensitive to mattress pressure. If you're waking up stiff, sore, or with more aches than you used to, your mattress may be part of the problem — especially if it's more than 7–8 years old. Older adults often do well on medium-soft to medium-firm mattresses that cushion pressure points without sacrificing lumbar support. Our sleep specialists can help you find the right fit for your current sleep needs.

Talk to a Doctor If Sleep Problems Persist

Poor sleep is not a normal, inevitable part of aging. If you're consistently sleeping poorly, it may signal an underlying issue — from sleep apnea to thyroid dysfunction to cardiac concerns. A primary care physician or sleep specialist can order appropriate testing and recommend treatment. This is worth pursuing, not just accepting.

05The Mattress Question

For older adults especially, the right mattress can make a noticeable difference. Pressure points are more problematic as skin and tissue become more sensitive. Lumbar support becomes more important for those dealing with back stiffness. Temperature regulation matters more if you find yourself waking up hot or cold.

If it's been more than 7–8 years since you bought your mattress, or if you're waking up in more discomfort than you used to, it's worth evaluating. Visit one of our LA Mattress Store showrooms and spend time testing different options in your actual sleep position. Our team specializes in matching sleepers with mattresses based on their specific needs — not just budget.

We also offer a 120-Night Comfort Guarantee so you can try a new mattress at home without risk.

06Frequently Asked Questions

How many hours of sleep do older adults need?

Most adults over 65 still need 7–8 hours of sleep per night. The amount doesn't change dramatically with age, but the pattern often does — lighter sleep, more awakenings, and earlier timing are common.

Is waking up multiple times at night normal for older adults?

Somewhat — nighttime awakenings do increase with age. But if you're waking up more than 2–3 times a night or having significant trouble getting back to sleep, it's worth looking at possible causes rather than just accepting it.

Can a new mattress improve sleep quality for older adults?

Yes, in many cases. Older adults are more affected by pressure points and poor support than younger sleepers, who can more easily compensate. A mattress that properly supports the body can reduce nighttime awakenings and morning pain significantly.

What type of mattress is best for seniors?

There's no universal answer, but medium to medium-soft options — particularly hybrids and latex mattresses — tend to work well. They provide enough cushioning for pressure points without the excessive sinkage that can make it hard to change positions during the night. Testing in person is important.

Should I worry if I sleep fewer hours than I used to?

Not necessarily. If you feel rested, alert, and function well during the day, sleeping 6.5–7 hours as an older adult may be perfectly adequate. Total sleep time matters less than sleep quality and daytime functioning.