Sleep & Ageing
Sleep patterns naturally change as we age. Understanding these changes helps distinguish normal variation from issues that are worth discussing with your doctor.
Research consistently shows that adults over 75 need seven to eight hours of sleep per night to support brain function, immune health, and emotional wellbeing. Many older adults find they wake earlier or sleep more lightly than in younger years — this is normal.
Sleep disorders such as insomnia, sleep apnoea, and restless legs syndrome are common in older age and are all treatable. If poor sleep is persistent — affecting your mood, concentration, or daily function — it is always worth raising with your GP.
Common Sleep Changes After 75
- Falling asleep earlier in the evening and waking earlier in the morning.
- Lighter, more easily disrupted sleep.
- Waking once or twice during the night more frequently.
- Reduced total sleep time compared to younger years.
- Feeling the need for a short daytime nap.
A brief rest of 20–30 minutes in the early afternoon can be restorative without disrupting night-time sleep. Longer naps later in the day, however, can make it harder to fall asleep at night.
Sleep Tips
Small, evidence-based changes to your daily routine can significantly improve the quality of your sleep. These strategies require no medication and no special equipment.
Practical Tips for Better Sleep
- Go to bed and wake at the same time each day — including weekends.
- Keep your bedroom cool, dark, and quiet.
- Avoid screens (television, phone, tablet) for at least one hour before bed.
- Limit caffeine after midday — coffee, tea, cola, and energy drinks all count.
- Limit alcohol — it may help you fall asleep but disrupts sleep quality.
- A light snack such as warm milk, a small banana, or a few crackers before bed can be helpful.
- Gentle stretching or a short evening walk supports relaxation.
- Ensure your mattress and pillows provide adequate support and comfort.
If you often lie awake for more than 20 minutes, it can help to get up, sit quietly in low light, and return to bed only when you feel sleepy. Lying awake worrying about sleep can create a cycle that is difficult to break.
Mental Wellbeing
Emotional health is just as important as physical health. Feelings of loneliness, low mood, or anxiety are common in later life — but they are not something you simply need to accept.
Social connection, purposeful daily activity, and maintaining a sense of control over your life are all evidence-based contributors to mental wellbeing. Small, regular actions matter more than grand changes.
Stay Connected
A phone call with a friend, a chat with a neighbour, or attending a local group can all lift mood and reduce feelings of isolation. Aim for at least one social contact each day.
Keep a Routine
Structure to the day — regular mealtimes, activity, and rest — gives a sense of purpose and predictability that supports emotional stability.
Time Outdoors
Even a short time outside — sitting in a garden, walking to the letterbox — provides light, fresh air, and gentle movement, all of which support mood.
Seek Support Early
If low mood, anxiety, or grief persists for more than two weeks, speak with your doctor. Effective help is available and asking for support is a sign of strength.
Stress & Relaxation
Mild, persistent stress can affect sleep, appetite, and physical health. Learning simple relaxation techniques can help manage everyday worry and promote a calmer state of mind.
Slow Breathing
Breathe in slowly for a count of four, hold for two, then breathe out for a count of six. Repeat five times. This activates the body's natural relaxation response within minutes.
Gentle Movement
Chair yoga, slow walking, or simple stretching reduces muscle tension and signals the nervous system to shift from alertness to rest. Even five minutes is beneficial.
Reading or Listening
A book, radio programme, or podcast you enjoy provides gentle mental engagement and a healthy distraction from worry — particularly in the evening before bed.
A Quiet Daily Ritual
A simple ritual — a warm drink, a few minutes in a favourite chair, or tending a plant — provides a reliable moment of calm that is easy to build into each day.