Sleep & Ageing: How to Improve Sleep Quality for Older Adults

Sleep is one of the most important foundations of good health, yet many older adults find it harder to get the rest they need. Waking up several times a night, struggling to fall asleep, or rising too early are all common complaints. But while sleep changes are a natural part of ageing, constant poor sleep should not be ignored.

Restful sleep keeps the mind sharp, boosts mood, and lowers the risk of illness. The good news is that there are many ways to improve sleep in later life. From daily habits to supportive care, older adults can still enjoy deep, restorative nights.

In this guide, we’ll explore why sleep becomes more challenging with age, what practical steps can make a difference, and how carers such as those from HTR Care can support older people in sleeping well.

Why Sleep Becomes More Difficult with Age

Several factors combine to affect sleep quality as we grow older:

• Natural changes in the body clock – Older adults often feel sleepy earlier in the evening and wake up earlier in the morning.
• Lighter, more broken sleep – Deep sleep decreases, leading to frequent waking.
• Medical conditions – Problems such as arthritis, heart disease, or breathing difficulties often disturb rest.
• Medications – Many prescribed drugs have side effects that interfere with sleep.

Understanding these causes is the first step to improving rest and avoiding the long-term effects of sleeplessness.

Common Sleep Disorders in Older Adults

Not all sleep problems are the same. Some are linked to specific medical conditions that directly interfere with rest. Understanding these disorders helps older adults and their families recognise when to seek medical help.

• Sleep Apnoea: Sleep apnoea is one of the most common and serious sleep disorders among older adults. Interrupted breathing during sleep causes snoring, choking, and constant waking. Untreated, it increases the risk of high blood pressure and heart disease.
• Restless Legs Syndrome (RLS): RLS often affects older adults in the evening or at night, making it difficult to settle into restful sleep. It causes an uncontrollable urge to move the legs, often linked with tingling or discomfort, which makes falling asleep challenging.
• Periodic Limb Movement Disorder (PLMD): PLMD is closely related to RLS but can also occur on its own. It involves involuntary jerking of the arms or legs throughout the night, disrupting deep sleep and leading to daytime fatigue.

These conditions require medical assessment, but lifestyle changes and professional support also help to manage symptoms.

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Everyday Habits That Promote Better Sleep

Good sleep doesn’t just happen at night — it’s influenced by the choices we make throughout the day. By building simple, healthy habits into daily life, older adults can improve the quality and depth of their rest.

1. Stick to a Consistent Routine

Keeping regular sleep and wake times trains the body’s internal clock.

Going to bed and waking up at the same time every day strengthens the body’s natural rhythm.

2. Create a Calming Evening Ritual

How you wind down in the evening sets the tone for the night ahead.

Activities such as reading, listening to music, or light stretching help the body prepare for rest. Avoid screens in the hour before bed.

3. Build a Comfortable Sleep Environment

The bedroom should feel like a place of rest, not distraction.

Keep bedrooms cool, quiet, and dark. Use blackout curtains, remove distractions, and ensure the bed is supportive.

4. Stay Active During the Day

Daytime movement encourages the body to feel naturally tired at night.

Gentle exercise such as walking, yoga, or swimming can improve sleep quality and reduce restlessness.

5. Watch Diet and Drinks

What we eat and drink has a direct effect on sleep.

Avoid caffeine after lunch and keep alcohol to a minimum. Large evening meals and late-night fluids can also disturb sleep.

Natural Sleep Aids for Older Adults

Many older people prefer gentle approaches before turning to medication.

• Herbal teas such as chamomile or valerian promote relaxation.
• Sleep-friendly foods like bananas, almonds, and warm milk support the production of sleep hormones.
• Relaxation techniques including meditation, deep breathing, or light yoga can reduce stress before bedtime.

Always seek medical advice before taking supplements, as they may interfere with other medicines.

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When to Seek Medical Advice

It’s important to consult a doctor if:

• Poor sleep lasts more than a month.
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• Tiredness affects daily life, mood, or balance.
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• Breathing difficulties or severe restlessness occur at night.

Ignoring persistent sleep problems can lead to memory decline, depression, and a greater risk of falls.

How Professional Carers Support Better Sleep

For many older adults, small lifestyle changes are not enough. This is where in-home carers play a vital role.

• Establishing routines: Carers help maintain consistent bedtime habits, prepare a restful environment, and encourage relaxation activities.
• Night-time support: For those with mobility issues or health concerns, carers provide reassurance, help with turning in bed, and ensure medication is taken safely.
• Reducing anxiety: Simply knowing that someone is present through the night can ease worries and improve rest.

At HTR Care, our experienced carers provide tailored support that helps older adults sleep more comfortably and safely.

Conclusion: Restful Nights, Healthier Days

Sleep problems are common in later life, but they don’t have to be permanent. With the right habits, natural remedies, and professional support, older adults can enjoy deep, restorative rest again.

If you or a loved one are struggling with sleep, HTR Care is here to help. Our caring team ensures comfort, safety, and healthier routines so every night can bring peace, and every day can begin with renewed energy.

Discover how HTR Care’s Home Care Services in London can support better sleep and overall wellbeing , contact us today to learn more.

Frequently Asked Questions 

1. Do older adults need less sleep?

It's not true while most older adults still need 7–8 hours of quality sleep each night, even if patterns change.

2. Can poor sleep affect health?

Yes, lack of sleep raises the risk of falls, infections, heart problems, and memory issues.

3. What is the safest first step to improve sleep?

The first step to improve sleep is by starting with simple lifestyle changes, consistent routines, a calm environment, and reduced caffeine.

4. Can carers help with sleep problems?

Yes, carers can support bedtime routines, provide comfort, and assist with night-time safety.