Why Age STEALS Your Sleep—And How to Take It Back
By
Dr. Scott Olson, ND
Posted January 16, 2025
As we journey through life, we may find ourselves becoming unwilling members of the “tossing and turning” club.
If you’ve noticed that restful nights are slipping further away with each passing year, you’re not alone.
But why does this happen?
Let’s shed some light on the causes of age-related sleep changes and explore how you can reclaim your restful sleep…
Sleep is more than just a daily period of rest… it’s one of your body’s most powerful tools for maintaining health and promoting healing.
During sleep, your brain and body perform critical maintenance: clearing out toxic proteins that build up during the day, consolidating memories, repairing tissue damage, strengthening your immune system, and regulating essential hormones.
For seniors, this nightly restoration becomes even more crucial. Good sleep helps protect cognitive function and memory, reduces the risk of falls by improving balance and reaction time, and may even slow the progression of age-related conditions like heart disease and dementia.
Getting poor-quality sleep, on the other hand, can kick off a cascade of health issues that become harder to manage with age.
Various things can trigger poor sleep in your senior years…
Brain Aging: As we age, our brains undergo changes that can affect our sleep patterns. The production of melatonin, often called the “sleep hormone,” tends to decrease. This can make it harder to fall asleep and stay asleep throughout the night.
Health Conditions: With age comes an increased likelihood of developing health issues that can interfere with sleep. Conditions like arthritis, sleep apnea, restless leg syndrome, and frequent nighttime urination can all contribute to disrupted sleep.
Hormonal Changes: For women, menopause can bring about significant changes in sleep patterns due to hormonal fluctuations. Hot flashes and night sweats can make getting comfortable and staying asleep challenging.
Lifestyle Factors: As we age, our lifestyles often change. Retirement might mean less physical activity during the day, or increased stress from life changes which can keep your mind racing at night.
Medications: Many medications commonly prescribed to seniors can interfere with sleep as a side effect.
While these changes are common, they’re not an inevitable part of aging or something you simply must accept. There are some simple steps you can take to improve your sleep quality…
- Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a Relaxing Routine: Engage in calming activities before bed, such as reading, gentle stretching, or meditation.
- Optimize Your Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
- Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with melatonin production. Try to avoid screens for at least an hour before bed.
- Stay Active: Regular exercise throughout the day can improve sleep quality at night, just be sure to finish your workout a few hours before bedtime.
- Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can all interfere with your ability to fall and stay asleep.
- Manage Stress: Practice stress-reduction techniques like deep breathing or mindfulness to help quiet a racing mind.
Talk to your doctor if your sleep problems persist. They can help identify any underlying health issues behind your sleepless nights and discuss treatment options. Things like medication changes, hormone adjustments, and supplements such as melatonin are possibilities.
Remember, while changes in sleep patterns are common as we age, chronic sleep deprivation is not a normal part of aging. When you implement these simple strategies, you can turn your sleep troubles around so you can wake up refreshed and ready to tackle the day, no matter your age.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...