One of the most common complaints among older people is that they no longer sleep as soundly as they once did. Many can recall their younger years when they fell into deep slumber after a busy day and woke up refreshed. Now, they find themselves lying awake for long stretches of the night, waking earlier than intended, or struggling to get back to sleep after visiting the toilet. For some, this feels like a loss of control over one of the simplest of human needs
However, these changes in sleep are not unusual. As we age, our sleep patterns naturally change. The body produces less melatonin, the hormone that regulates our sleep–wake cycle, meaning that sleep often becomes lighter and more fragmented. The proportion of deep, restorative sleep declines, and older people may find themselves waking more easily in response to noise or discomfort.
Other causes
Medical conditions such as arthritis, hypertension, diabetes, prostate enlargement, and heart disease can compound this challenge. Medications prescribed for these conditions may also interfere with sleep. On top of this, stress about children, finances, health, or even loneliness can keep the mind restless at night.
Although sleep disturbance is common in older adults, it should not be dismissed as something one simply has to endure. Good sleep is essential for healthy ageing. Without enough rest, memory becomes clouded, reaction times slow down, and the risk of falls increases. Poor sleep can raise blood pressure, weaken immunity, and aggravate conditions such as depression or anxiety. In fact, researchers have found that insufficient sleep is linked to shorter life expectancy, highlighting just how central rest is to longevity.
What can be done
The good news is that there are practical steps that make a real difference. One of the most powerful is maintaining a regular routine. Going to bed and waking up at roughly the same time each day helps to regulate the body’s internal clock. Creating a calm sleep environment is also vital. A cool, quiet, and dark bedroom, free from loud televisions or bright lights, signals to the body that it is time to rest.
It is also important to be mindful of what goes into the body. Late-night cups of coffee or strong tea, which many people enjoy, can linger in the system for hours and delay sleep. Alcohol, while it may initially make one drowsy, tends to disrupt sleep later in the night.
Physical activity during the day plays its part too. A brisk walk around the compound, a bit of gardening, or light stretching exercises can promote better rest in the evening. However, strenuous exercise close to bedtime should be avoided as it can have the opposite effect. Napping, while tempting, should be kept brief. Long afternoon naps often steal from night-time sleep and leave one tossing and turning.
External help
Healthcare professionals have a particularly important role to play in supporting older people with sleep difficulties. Pharmacists, for instance, can review medications to identify those that may cause insomnia and suggest alternatives or adjustments in timing. They can also counsel patients about safe use of sleep aids, cautioning against self-medication with sedatives that may create dependency or interact dangerously with other drugs.
Sleep disorders such as sleep apnoea, which causes loud snoring and pauses in breathing, are often underdiagnosed in Nigeria but deserve attention. Early recognition and treatment can dramatically improve both quality of life and health outcomes.
There is hope
Ageing will inevitably bring changes to how we sleep, but that does not mean surrendering to endless restless nights. With patience, intentional routines, and professional guidance when needed, older people can reclaim restful sleep.
Sleep is one of the pillars of longevity. When it is nourished, the mind sharpens, the body repairs, and the spirit renews. To age well, one must learn not only how to eat wisely and move actively but also how to rest deeply. In the words of an old African proverb, “Rest is sweet after labour.”
For those entering the later chapters of life, prioritising sleep is not simply about comfort; it is about health, vitality, and the gift of living longer, stronger years.
