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The Role of Sleep in Healthy Aging: Tips for a Good Night's Rest

The Role of Sleep in Healthy Aging: Tips for a Good Night's Rest

You may have noticed that those blissful nights of interrupted sleep seem to be a thing of the past as you grow older. Well, that's because aging affects sleep quality in more ways than one, and it's not just about needing less sleep. So, instead of counting sheep, you can learn how to get that sweet, rejuvenating shut-eye you crave. To help you sleep better, Club120 has prepared some useful tips. 

How does aging affect sleep quality?

The joys of aging mean that you not only gain wisdom and experience, but your sleep also goes through a transformation. As we age, our circadian rhythms — those internal body clocks that tell us when to wake up and when to hit the sack — start changing. This alteration often leads to disrupted sleep patterns.

But that's not all. With age, falling asleep may feel exhausting and time-consuming. And when you finally manage to drift off into dreamland, you may wake up more frequently during the night. 

Moreover, with age, our bodies produce lower levels of growth hormone, leading to a decrease in slow-wave or deep sleep, which is especially restorative. You might notice that even after logging in those recommended 7–8 hours, you don't feel as refreshed and rejuvenated. 

But while the quality of sleep may decline as you age, it doesn't mean you're doomed to a life of insomnia. There are plenty of ways to improve sleep quality, from maintaining a regular sleep schedule to creating a conducive sleep environment.

Recommended sleep hours for seniors

Despite the changes that come with aging, adults aged 65 and above still need to clock in between 7–8 hours of sleep nightly. Yes, even after all those birthdays, you still need a solid chunk of dream time.

But don't rush off to set your alarm clocks just yet. It's not all about the hours you spend in dreamland. Quality is also important. Think of it as the difference between a fine dining experience and a quick takeaway meal — both might satisfy your hunger, but only one leaves you satiated and content. And in this case, you may face some serious sleep challenges. 

Sleep challenges that aren’t influenced by aging

Now, it's time to address a common misunderstanding: not all sleep problems experienced by seniors are solely due to aging. Various factors can impact your sleep quality. 

  • Take Restless Legs Syndrome (RLS), for example. This condition, which causes an irresistible urge to move your legs, can strike at any age, not just in older adults.
  • Stress is an equal opportunity disruptor. It can weave its way into your nightly routine, turning peaceful slumber into a night of restless tossing.
  • And then there's insomnia. It's a common misconception that only old people struggle with this sleep disorder. The truth is, it can happen to anyone, making it hard to fall asleep or stay asleep.
  • Sleep apnea is another challenge. It's not exclusive to old individuals who snore loudly and have episodes where they stop breathing during sleep. Younger people, especially those dealing with obesity, can also experience this sleep disorder.
  • Medications, too, can play a role. Some can interfere with your sleep cycle, much like an unexpected guest who overstays their welcome, leaving you more exhausted than refreshed. Bioregulators, such as Nanopep, are a pleasant exception — these are short peptides that slow cell aging at a molecular level (all without disturbing your precious dreams). 
  • Let's not forget about certain medical conditions like heartburn, diabetes, and cardiovascular disease. These health problems can interfere with good sleep, and they're not limited to elderly people.
  • And for women, hormonal changes during perimenopause can significantly disrupt sleep patterns.

Such sleep challenges can occur at any age, and it's important to be aware and take necessary actions. But what are the reasons for insomnia in the elderly?

Underlying reasons for insomnia in the elderly

As we age, our sleep patterns change, it's a normal part of the aging process. Here are the underlying reasons for insomnia in the elderly:

  • One of the biggest sleep thieves can be your own medication cabinet. Antidepressants, medicines to treat high blood pressure — they all could be secretly plotting against your peaceful slumber, except for bioregulators based on short peptides that possess biological activity, boost immunity, and adjust your sleep-wake cycles.
  • Additionally, that sneaky cup of caffeine or innocent-looking glass of wine might seem like harmless day-to-day indulgences, but they could be the culprits messing with your sleep.
  • Medical and psychiatric disorders can also disrupt sleep. For example, sleep apnea can make it difficult to get a good night's sleep. Mental health issues can also contribute to insomnia.
  • And then there are poor sleep habits. Irregular sleep hours, daytime napping, and even an uncomfortable sleeping environment can all contribute to insomnia.

Sleep problems can be frustrating, but they're not insurmountable. There are proven ways to tackle them and reclaim your nights.

Advice for cultivating better sleep habits as you grow older

Sleep is not just a passive activity where you turn off for a few hours. It's time for restoration and rejuvenation. Your brain waves, heart rate, and breathing all ebb and flow in perfect harmony. This is why it's important to ensure quality sleep, especially as you age. 

Now, the question is, how do you cultivate better sleep habits? Here are a few tips to help you solve this task:

  • Set a regular sleep schedule by going to bed and waking up at the same time every day. This consistency can regulate your body's internal clock and improve the quality of your sleep.
  • Make your bedroom a sanctuary for sleep. Keep it dark, quiet, and cool. Use earplugs, an eye mask, or a white noise machine if needed.
  • Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle.
  • Regular physical activity like yoga exercise can help you fall asleep faster and enjoy deeper sleep.
  • Establish a pre-sleep routine that helps you relax. This could be reading a book, listening to soothing music, or taking a warm bath.

Remember that good sleep is not just about quantity, but also about quality. 


Change is the only constant in life. Aging can bring challenges to the sleep quality of seniors, despite the wisdom that comes with the golden years.

Don't let age dampen your spirits or darken your nights. At Club120, we are here to help you sleep better as we believe in embracing change, aging gracefully, and above all, sleeping soundly. So, use our tips and if you have additional questions, don't hesitate to contact us.