Sleep and Aging: How Our Sleep Routines Change as We Age

by Sep 29, 2023Relaxium Sleep, Sleep Tips, Wellness

Sep 29, 2023

Explore the fascinating evolution of sleep patterns as we age. Discover the science behind the changes in our sleep routines and how to optimize rest for every stage of life.

Throughout our lifespan, the intricate dance between our bodies and the sandman undergoes a remarkable transformation, revealing a captivating interplay of science, biology, and the dynamics of our ever-evolving existence. In this blog, we will embark on a journey through the stages of life, unraveling the enigma of how our sleep routines gracefully, yet sometimes disruptively, change as we age. 

From the sleep patterns of infancy to the adjustments required in our golden years, the evolution of sleep is a compelling narrative that not only reflects the march of time but also offers profound insights into our well-being and vitality.

So, join us on this quest to understand the science behind these changes, and discover the strategies to optimize rest at every stage of life. We will uncover the secrets of slumber that lie hidden in the tapestry of our aging, and illuminate the path to a more restful, fulfilling night’s sleep, regardless of where we are on the journey of life.

What is a sleep routine?

A sleep routine, also known as a bedtime routine or sleep hygiene routine, is a set of practices and activities that an individual follows regularly before going to bed to promote better sleep quality and overall sleep health. A well-established sleep routine helps signal to the body that it’s time to wind down and prepare for restorative sleep. Here are some common components of a sleep routine:

  • Consistent Bedtime: Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock.
  • Relaxation Techniques: Engaging in calming activities such as reading a book, taking a warm bath, or practicing deep breathing exercises can help reduce stress and anxiety before bedtime.
  • Limiting Screen Time: Avoiding electronic devices like smartphones, computers, and televisions at least an hour before bedtime is important, as the blue light emitted from screens can interfere with the body’s production of melatonin, a sleep-regulating hormone.
  • Creating a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep. This includes a comfortable mattress and pillows, appropriate room temperature, and minimal noise and light.
  • Avoiding Stimulants: Limiting or avoiding caffeine and nicotine, especially in the hours leading up to bedtime, as they can disrupt sleep.
  • Regular Exercise: Engaging in regular physical activity can promote better sleep, but it’s best to complete exercise at least a few hours before bedtime.
  • Limiting Late-Night Eating: Avoid heavy or spicy meals close to bedtime, as they can cause discomfort and disrupt sleep.
  • Mindfulness and Meditation: Practicing mindfulness or meditation techniques can help calm the mind and reduce racing thoughts that may interfere with sleep.

regular physical activity

What changes as we age?

As we know, establishing a consistent sleep routine can be highly effective in improving the quality and duration of your sleep. It helps your body and mind prepare for rest, making it easier to fall asleep and stay asleep throughout the night. Over time, a well-established sleep routine can contribute to better overall health and well-being. 

So as we age, what changes? Well, many things which include:

  • Changes in circadian rhythms
  • Hormonal changes
  • Health conditions
  • Medications
  • Life transitions 
  • Social factors 
  • Environmental factors
  • Nutrition and diet
  • Stress and anxiety
  • Reduced physical activity

Changes in circadian rhythms

Our internal body clocks, known as circadian rhythms, naturally shift as we age. Older adults often experience a phase shift, which means they may feel more alert in the early evening and become sleepier earlier at night. This can result in a preference for earlier bedtimes and wake times.

Hormonal changes

Hormonal changes that occur with age, such as reduced melatonin production (a hormone that regulates sleep), can affect sleep patterns. Hormonal fluctuations can lead to difficulties falling asleep and staying asleep.

Health conditions

Age-related health conditions like sleep apnea, arthritis, and chronic pain can disrupt sleep. Managing these conditions will often require adjustments to sleep routines, and may involve the use of medications that can also affect sleep patterns.


Older adults tend to take more medications, some of which may have side effects that affect sleep. Certain medications can cause insomnia or drowsiness, necessitating changes in sleep routines.

Life transitions

Major life events, such as retirement or changes in family dynamics, can lead to shifts in daily routines, including sleep patterns. Retirement, for example, may allow for greater flexibility in sleep schedules.

Social factors

Older adults may have different social engagements and obligations that impact their sleep routines. Grandparenting, for instance, might mean adapting to the sleep schedules of grandchildren.

Environmental factors

Changes in living arrangements, such as moving to a retirement community or nursing home, can influence the sleep environment and routines.

Nutrition and diet

Dietary choices and eating patterns can change with age, including the consumption of certain foods and beverages that can affect sleep, like caffeine or alcohol.

dietary choices

Stress and anxiety

Older adults may face unique stressors related to aging, such as concerns about health, finances, or the loss of loved ones. These stressors can contribute to sleep disturbances.

Reduced physical activity

With age, physical activity levels may decline, which can impact sleep quality. Regular exercise can promote better sleep, so reduced activity may lead to changes in sleep routines.

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Change comes with age

It’s important to note that while sleep routines may naturally change with age, the need for quality sleep remains essential for overall health and well-being. Individuals of all ages can benefit from paying attention to their sleep hygiene and making adjustments to their routines as needed to ensure restorative and restful sleep. For example, the use of a sleep supplement. Here at Relaxium, we have Relaxium Sleep; a sleep supplement designed to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed and alert. 

If sleep disturbances become chronic or significantly affect one’s quality of life, it’s advisable to consult with a healthcare provider for guidance and potential interventions. 

Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist, Dr. Eric Ciliberti, offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information. 

To restful and healthy days ahead. 

The Relaxium Team 

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.