Article written for the PCN Newsletter, Issue 08 – Age Well on The North Shore
Most adults, including older adults, need seven to nine hours of sleep each night. While you may find yourself going to bed earlier and waking earlier than you used to, your body still needs the same amount of restorative sleep.
Good sleep helps you:
- Think clearly and remember things
- Stay steady on your feet
- Support your immune system
- Regulate mood and stress
If you regularly wake up tired, feel irritable, or struggle to fall or stay asleep, it’s worth paying attention.
What Changes with Sleep as We Age?
Sleep naturally becomes:
- Lighter
- Shorter
- More easily disrupted
You may wake more often during the night. You may spend less time in deep sleep. Deep sleep is the type of sleep that leaves you feeling refreshed in the morning.
These changes are common. However, ongoing poor sleep is not something you have to simply accept.
Why sleep is so important
Sleep affects nearly every system in your body including your brain, heart, lungs, metabolism, and mood.
Over time, poor sleep is linked to increased risk of:
- High blood pressure
- Heart disease
- Diabetes
- Memory difficulties
- Falls
Quality sleep protects both your physical and cognitive health
8 Simple Habits That Improve Sleep
Small, consistent changes can make a meaningful difference:
- Keep a regular sleep and wake time, including weekends
- Create a calming bedtime routine (reading, soft music, warm bath)
- Keep your bedroom cool, dark, and quiet
- Get regular daytime exercise but avoid vigorous exercise within three hours of bedtime
- Limit late afternoon naps
- Avoid caffeine later in the day
- Skip alcohol before bed as it disrupts deep sleep
- Put away screens at least an hour before sleep
When to Speak with Your Family Doctor?
- Snoring loudly or stopping breathing during sleep could mean sleep apnea which is more common as people age
- Feeling very sleepy during the day
- Sleep problems lasting more than a few weeks
- Changes in mood or memory
- Odd sensations in your legs that worsen when still and improve when moving
- If you haven’t had a recent medication review
The North Shore Primary Care Network (NSPCN) supports access to team-based care, including family physicians, nurse practitioners, and community programs that support healthy aging.
Staying socially connected, physically active, and engaged in community programs also supports better sleep.
This article was written to align with the topics presented at The Fine Art of Aging – an event led by the North Shore Division of Family Practice and proudly hosted by the North Shore Primary Care Network, reflecting a shared commitment to healthy aging and stronger connections between primary care and community.