Sleep and Memory Changes With Age

What changes with age

Older adults need about the same amount of sleep as other adults, seven to nine hours a night, but tend to go to sleep and wake earlier. [1] With age, sleep tends to be shorter and lighter, the time in each type of sleep decreases, and you may wake more often. [1] Many older adults do not sleep well; illness, medicines, mental health and pain can all make it harder, and sleep disorders become more common with age. [1]

This page is a short bridge. The full guides are in the Better Sleep goal and the Focus and Memory goal, so they are not repeated here.

Sleep and memory

Lack of sleep quality can lead to problems with memory, negative feelings and a higher risk of falls or accidents, according to NIA. [1] Both non-REM and REM sleep help you store memories. [1] Over time, too little sleep can raise the risk of high blood pressure, heart disease and diabetes. [1]

Memory changes can also come from other sources, including hearing loss. [2] Hearing loss is associated with faster declines in memory and concentration. [2] See hearing and vision changes.

Common sleep problems after 60

• Insomnia is the most common sleep problem in adults 60 and older: trouble falling or staying asleep at least three nights a week. Healthy bedtime habits and cognitive behavioral therapy can help; sleep medicines may help in the short term but carry risks and should not be used long term. [1] See insomnia and CBT-I.
• Sleep apnea is repeated pauses in breathing during sleep. Snoring can be a sign, but not everyone who snores has it; untreated sleep apnea can lead to serious health problems. [1] See sleep apnea.
• Restless legs and movement disorders make good sleep harder. [1]
• Dementia and sleep: Alzheimer's disease and related dementias can cause sleeping too much or not enough, waking often, and wandering or yelling at night; poor sleep can make dementia symptoms worse. [1]

Habits NIA suggests

Keep a regular schedule, have a bedtime routine, keep the room comfortable, get regular exercise but not within three hours of bedtime, avoid late-day napping and caffeine, avoid alcohol, limit screens in the bedroom, and avoid large meals and large amounts of liquid late in the day. [1] A sleep diary kept for a couple of weeks can help your doctor. [1] Details are in sleep hygiene.

Sleep aids and supplements

This page does not recommend sleep supplements. For comparisons of melatonin, magnesium and herbs, see natural sleep aids compared. Check with a pharmacist about sedating medicines, which can cause dizziness and falls. [3] See Natural Remedy Safety: older adults.