Why Sleep Gets Worse With Age (And What Actually Helps) | Mayo Clinic Aging Forward Podcast

Is it normal to sleep less as you get older? Why do you wake up more often during the night? And when should poor sleep become a reason to talk with your doctor? In this episode of Aging Forward, host Kristen Meinzer talks with geriatrician Dr. Melissa Bogin about how sleep changes with age, what causes insomnia in older adults and the evidence-based strategies that can help improve sleep without relying on medication. In this episode, you'll learn: • Why sleep changes as you get older • How much sleep older adults actually need • Common causes of insomnia after age 60 • When sleep problems could signal a medical condition • Which medications may interfere with sleep • Why sleep aids aren't always the best solution • How cognitive behavioral therapy for insomnia (CBT-I) can help • Daily habits that support better sleep naturally • When it's time to talk with your healthcare team If you've noticed your sleep isn't what it used to be, this episode explains what's normal, what isn't and what you can do to get better rest. For more Aging Forward episodes and resources, visit: https://mcpress.mayoclinic.org/podcas... 00:00 Introduction 01:34 How sleep changes with age 02:38 Why older adults wake up more at night 03:28 How much sleep do older adults need? 05:30 Are naps good or bad? 06:08 Why melatonin declines with age 06:53 Circadian rhythm and waking up early 07:59 Is poor sleep a normal part of aging? 10:39 Common sleep complaints after age 60 11:32 Warning signs of a sleep disorder 13:00 Should couples sleep separately? 14:03 Why sleep disorders become more common 15:05 Sleep apnea, restless legs and medications 16:11 Medical conditions that disrupt sleep 17:44 Alcohol, caffeine and loneliness 19:00 Health risks of poor sleep 20:02 Sleep deprivation and fall risk 20:53 When to seek medical help 22:02 Are sleep medications safe? 23:57 Prescription sleep medications 25:38 CBT-I: The best treatment for insomnia? 27:02 Daily habits for better sleep 29:22 What to expect from a sleep evaluation 31:32 What aging forward means 32:34 Outro