Can't sleep in anymore? Here's why it happens as you get older

Key Points:

• As people age, their sleep schedules tend to shift earlier, with many older adults going to bed and waking up earlier than when they were younger, though this pattern does not apply to everyone.
• Changes in melatonin secretion, clouding of the eye lens reducing light exposure, and alterations in daily routines after retirement contribute to shifts in the biological clock and sleep-wake cycles in older adults.
• Aging is associated with declines in sleep quality, including less deep sleep, more nighttime awakenings, and reduced sleep efficiency, though individual sleep needs vary widely.
• Older adults are generally advised to aim for seven to nine hours of sleep per night, but some may function well with less, while others require more; feeling refreshed upon waking is a key indicator of adequate sleep.
• Medical advice should be sought if sleep difficulties cause frustration, frequent awakenings, or unrefreshing sleep, with potential causes including pain, medications, psychological factors, or sleep disorders; maintaining consistent wake times and exposure to daylight can help regulate sleep patterns.