Why is it harder to sleep as we get older?

Bed with White Bedding, Glasses & Mug  | scooms

My mum says it takes her ages to get to sleep now that she's in her seventies. I've been wondering why it seems to be harder to get to sleep as people hit their sixties or seventies. Is it true that we need less sleep as we age or is this a myth? I've tried to find answers for all these tricky questions and more! Read on ...

  1. Our sleep patterns change as we get older, but why?
  2. Do we need less sleep as we get older?
  3. Sleep disturbances
  4. How to sleep better as you age
  5. Lightweight duvet benefits
  6. How to sleep well as we grow older

 

Our sleep patterns change as we get older, but why? 

It can take longer to get to sleep and become harder to stay asleep through the whole night particularly after the age of 65. Our bodies produce less melatonin as we age, the hormone that induces sleep, and so we tend to spend increasing amount of time in the lighter stages of sleep and less time in deep sleep.

While we are asleep, our brains move through five different stages including periods of light sleep, deeper sleep and REM sleep. This sleep cycle occurs four to six times a night. More time spent in light sleep can result in repeated awakening during the night and a heightened awareness of feeling awake.

Hungarian Goose Down Pillows

Hungarian Goose Down Pillows

Our luxury Hungarian goose down and feather pillow is wonderfully comfortable and supportive, as well as breathable and anti-allergy. Free next day delivery & returns.

From £95.00 Shop now

Do we need less sleep as we get older? 

The amount of sleep we need remains the same throughout our adult lives, a regular 7 to 9 hours a night. As it can take longer to fall asleep as we get older though, we will probably need to spend more time in bed to get the required amount of sleep.

It's an undisputed fact that a good night’s sleep is essential for our health as this is when our body restores and repairs itself which helps to prevent disease; as well as performing memory consolidation and renewal, which improves our concentration and memory formation.

 

Sleep disturbances 

It’s not just changing sleep patterns that can disturb our sleep as we get older, illness and medication can also prevent us from getting enough sleep. Common issues include discomfort or pain from a chronic illness, anxiety, restless leg syndrome, sleep apnea and the need to go to the loo (Nocturia). Many medicines that we may be required to take as we get older also have the unfortunate side effect of keeping us awake at night.

Lack of sleep as we age can lead to depression, attention and memory problems, an increased chance of nighttime falls and sometimes more serious health problems. So it is really important to focus on getting the right amount of sleep.

 

How to sleep better as you age

There are things we can do to improve our sleep, from changing our sleep environment and having healthier daytime habits, to modifying prescribed medications and addressing any emotional problems.

Here are some top tips:

  • Keep a consistent sleep/wake schedule
  • Set an alarm to go to bed
  • Resist the urge to hit the snooze button
  • Get the right bedding
  • Take care of your bedding
  • Go for a walk in the morning
  • Get regular exercise each day
  • Have the right bedroom temperature - 15C to 20C
  • Only use the bedroom for sleep and relaxation
  • Power down all devices an hour before bed
  • Position your alarm clock so that you can't see the time
  • Don’t drink caffeine or alcohol before bed
  • Don’t smoke before bed
  • Avoid going to bed hungry
  • Avoid heavy meals when it’s late
  • Skip the nap
  • Develop a bedtime routine

See our blog on How to get a better night’s sleep for more detail.

 

Lightweight duvet benefits

A heavy duvet can hinder a good night’s sleep, particularly if you have restricted movement due to age or injury or you’ve recently had an operation. You will be much more comfortable with a lightweight duvet that doesn’t impede turning over in bed or weigh down on your limbs uncomfortably. Down-rich duvets are particularly lightweight and warm. The scooms Hungarian goose down duvet provides the ideal warmth, the right weight and just enough drape to contour to your body.

Read more in our guide to Summer duvets.

 

How to sleep well as you grow older 

Make it easier to get to sleep and to stay asleep for the whole night by:

  • Being aware that you still need to get seven to nine hours of sleep a night.
  • Taking extra steps to ensure that you do.
  • Go to bed earlier.
  • Improve your sleep environment.
  • Pursue healthy daytime habits.

 

Hungarian Goose Down Duvet

Hungarian Goose Down Duvet

Our Hungarian goose down duvet is naturally breathable with cloud-like comfort. Hand-made in Hungary, filled with the finest, ethically sourced goose down. Free delivery & returns; 60 night trial.

From £145.00 Shop now

 

Author: Emily AttwoodPublished: 2 May 2018Last modified: 13 June 2024





Also in The scooms blog

Deep Fitted Sheet on Bed | scooms
Deep fitted sheets

A fitted sheet should fit your mattress perfectly without any loose material or being too tight to pull over the mattress corners. All you need to know in a 3 minute read!

Read more →

Wool Dryer Balls in A Tumble Dryer | scooms
Top tips for cutting the cost of your energy bills
Energy prices are on the rise and the cost of running our homes is increasing. Here are some top tips on how to cut the cost of your bills from the scooms team.

Read more →

Egyptian cotton flat sheet on Bed | scooms
Flat sheets vs fitted sheets
We're excited to be introducing flat sheets to our Egyptian cotton bedding range in September. Here's everything you need to know about flat sheets versus fitted sheets.

Read more →

Duvet on Bed without Cover | scooms
How to refresh your bedroom for Spring
Feeling tired of your bedroom’s decor? Here’s how to reinvigorate your sleeping space and give your room a new lease of life this spring…

Read more →

Bedding size guide

Duvet sizes

These are standard UK bedding measurements so if you know your mattress size, you can easily work out which duvet size you need. (Width x length.)

UK sizes Duvet size Mattress size
Single 135 x 200cm (53 x 79") 90 x 190cm (36 x 75")
Double 200 x 200cm (79 x 79") 135 x 190cm (53 x 75")
King 225 x 220cm (89 x 87") 150 x 200cm (60 x 78")
Super king 260 x 220cm (102 x 87") 180 x 200cm (72 x 78")

US/CANADA BEDDING SIZES: Approximate matches to UK sizes are US King/UK Super king, US Queen/UK King,  US Full/UK Double and US Twin/UK Single.

EUROPEAN BEDDING SIZES: Each size - Single, Double, King and Grand king - is a little larger than the UK equivalent.

Measure your mattress to see which size bedding you need: our UK v European v US mattress comparison guide.

Hungarian Goose Down Duvet

Hungarian Goose Down Duvet

Our Hungarian goose down duvet is naturally breathable with cloud-like comfort. Hand-made in Hungary, filled with the finest, ethically sourced goose down. Free delivery & returns; 60 night trial.

From £145.00 Shop now

Duvet tog ratings

Young children can overheat so if they are old enough to use a full size bed, we recommend using a single size 4.5 tog duvet.

 Tog rating Season / heat Feel
2.5 tog High summer / hot sleepers Light thermal insulation
4.5 tog Summer Lower thermal insulation
9 tog Spring & Autumn Cosy medium heat
All season 13.5 tog 4.5 tog + 9 tog Very warm
All season 11.5 tog 2.5 tog + 9 tog Warm
All season 7 tog 2.5 tog + 4.5 tog Lower warmth

 

Duvet fill weights

Our goose down duvets have high 700 fill power. Fill weight is measured in GSM (grams per square metre). For example view our 9 tog king size goose down duvet for more duvet details.

Fill weight (not total duvet weight)
Single All seasons - 788gsm
9 tog - 486gsm 
4.5 tog - 302gsm 
2.5 tog - 220gsm
Double All seasons - 1168gsm
9 tog - 720gsm
4.5 tog - 448gsm
2.5 tog - 320gsm
King All seasons - 1478gsm
9 tog - 911gsm
4.5 tog - 567gsm
2.5 tog - 400gsm
Super king All seasons - 1671gsm
9 tog - 1030gsm
4.5 tog - 641gsm
2.5 tog - 480gsm

 

Hungarian Goose Down Pillows

Hungarian Goose Down Pillows

Our luxury Hungarian goose down and feather pillow is wonderfully comfortable and supportive, as well as breathable and anti-allergy. Free next day delivery & returns.

From £95.00 Shop now

 

Pillow sizes

Our pillows come in two sizes and two firmness options. (Width x length.)

Standard  50 x 75cm
King 50 x 90cm

 

Bed linen sizes

Our fitted sheets are deep fit, up to 40cm / 15.7" mattress depth. And our duvet covers fasten with large, easy to use buttons. (Width x length.)

Duvet cover Fitted sheet Flat sheet Pillowcase (pair)
Single 140 x 200cm 90 x 190cm 180 x 275cm
Double 200 x 200cm 135 x 190cm 230 x 275cm 50 x 75cm (Standard)
King 230 x 220cm 150 x 200cm 275 x 275cm 50 x 90cm (King)
Super king 260 x 220cm 180 x 200cm 305 x 275cm

 

White Egyptian Cotton Bedding

Egyptian Cotton Bedding

Egyptian cotton bedding that’s luxuriously light, breathable and durable; with a smooth, silky-soft feel and soothing drape. Like sleeping in a boutique hotel every night! Free Delivery & returns.

From £40.00 Shop now

 

Topper & mattress protector sizes

Our mattress protectors are deep fit, up to 40cm mattress depth. Choose the same size topper or protector as your mattress size. (Width x length.)

Topper / protector size Mattress size
Single 90 x 190cm 90 x 190cm
Double 135 x 190cm 135 x 190cm
King 150 x 200cm 150 x 200cm
Super king 180 x 200cm 180 x 200cm 

 

Hungarian Feather and Down Toppers

Hungarian Feather and Down Toppers

Enhance your sleep with our luxurious goose feather and down mattress toppers. Free next day delivery & returns.

From £195.00 Shop now

 

£10 off your first order over £200!

Luxurious bedding & towels | scooms

+ First access to new products, clearance sales & special offers.