🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa074)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/insomnia/older-adults\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/insomnia/older-adults\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/insomnia\/older-adults","crawl_time":1775952490,"first_indexed_time":1600214468,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/insomnia\/older-adults s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Insomnia and Older Adults | Sleep Foundation","meta_descriptions":["Want to learn more about insomnia in seniors? This guide discusses causes, symptoms, and treatment for insomnia and other sleep disorders in older adults."],"attrs_boilerpipe_text":"Insomnia\nis a common sleep disorder characterized by a\npersistent difficulty\nto fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues.\nAccording to current estimates,\n10-30% of adults\nlive with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a\nfew different factors\n. Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and\nsleep-wake cycles\ncan also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances.\nSleep and Aging\nThe quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade.\nThese decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times.\nIs Your Disrupted Sleep a Problem?\nAnswer three questions to understand if you should be concerned.\nSnore loudly?\nTired during the day?\nWake up short of breath?\nPlease select all options\nOur sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning.\nRecognizing and Diagnosing Insomnia in Seniors\nInsomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area:\nDifficulty falling or staying asleep\nRepeated instances of waking up earlier than desired\nFeelings of resistance about going to bed at a reasonable time\nDifficulty sleeping without intervention from a caregiver\nInsomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations.\nIf these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered\nshort-term insomnia\n.\nDetermining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss.\nInsomnia symptoms\nare the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems.\nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nFor the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved\nsleep hygiene\n. A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco.\nOther non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include:\nStimulus control\n: This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning.\nSleep restriction\n: Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier.\nCognitive behavioral therapy\n:\nCognitive behavioral therapy for insomnia\nhelps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset.\nBright light therapy\n: For seniors who go to bed and wake up relatively early,\ntimed exposure to bright lights\nin the evening can help them stay awake a bit longer and fall asleep at a later time.\nIf these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions.\nOther insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of\nmelatonin\n, a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed.\nYou should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments.\nIn addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following:\nCircadian Rhythm Sleep Disorders\nWhen a person’s circadian rhythm is not aligned with their external environment, they may experience a\ncircadian rhythm sleep disorder\n. Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age.\nAdvanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective.\nAnother example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle.\nWhile melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable.\nSleep-Related Breathing Disorders\nSleep-related\nbreathing disorders\n, which include\nobstructive sleep apnea and central sleep apnea\n, are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time.\nSleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke.\nMany seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night.\nPeriodic Limb Movements and Restless Legs Syndrome\nPeriodic limb movements\nare involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep.\nRestless legs syndrome\n, a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age.\nMany younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions.\nREM Sleep Behavior Disorder\nPeople generally dream the most during REM sleep. Unlike most adults, those who have\nREM sleep behavior disorder\n(RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm.\nRBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia.\nSince BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries.\nThe average senior needs\nat least seven hours of sleep\neach night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning:\nImpose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling.\nAvoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon.\nEstablish a routine that will help you wind down each night. Reading or listening to calming music can be effective.\nDo not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep.\nMaintain a balanced, comfortable temperature and low light levels in your bedroom.\nExercise during the day but avoid working out within three hours of your bedtime.\nDo not consume caffeine in the late afternoon or evening.\nDo not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances.\nIf you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n    - 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OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - 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Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - 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[![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - 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Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\n[![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif) 10% off Home Sleep Tests ![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif)](https:\/\/www.sleepfoundation.org\/home-sleep-test?utm_cta_location=announcement_bar)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders) \/ [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Header-Image-1.svg)\n\n# Insomnia and Older Adults\nUpdated July 10, 2025\n\nWritten by Alexa Fry\n\n![Alexa Fry](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/08\/Alexa-Fry-150x150.png)\n\nAlexa Fry\n\nSenior Health Editor\n\nAlexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#alexa_fry)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Anis Rehman, MD\n\n![Anis Rehman, MD](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/rehman-150x150.jpg)\n\nAnis Rehman, MD\n\nInternal Medicine Physician\n\nDr. Anis Rehman, MD is an American Board of Internal Medicine (ABIM) certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism who practices in Illinois. He completed his residency at Cleveland Clinic Akron General, and fellowship training at the University of Cincinnati in Ohio. Dr. Rehman has several dozens of research publications in reputable journals and conferences.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#anis_rehman,_md)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [Sleep and Aging](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#sleep-and-aging-1)\n- [Treatment for Insomnia in Older Adults](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#treatment-for-insomnia-in-older-adults-2)\n- [Other Common Sleep Disorders for Seniors](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#other-common-sleep-disorders-for-seniors-3)\n- [How Much Sleep Do Seniors Need?](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#how-much-sleep-do-seniors-need--4)\n\n[Insomnia](https:\/\/www.sleepfoundation.org\/insomnia) is a common sleep disorder characterized by a persistent difficulty [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-78259) to fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues.\n\nAccording to current estimates, 10-30% of adults [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-79579) live with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a few different factors [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-82789). Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and sleep-wake cycles [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-78360) can also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances.\n\n## One-on-one sleep coaching with a licensed sleep expert\nStructured sleep coaching designed to meet you where you are, identify what’s disrupting your nights, and show you how to fix it — no guessing, no frustration.\n\n[Get Started](https:\/\/sleepdoctor.com\/products\/sleep-consult)\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n## Sleep and Aging\nThe quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade.\n\nThese decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times.\n\nIs Your Disrupted Sleep a Problem?\n\nAnswer three questions to understand if you should be concerned.\n\nSnore loudly?\n\nTired during the day?\n\nWake up short of breath?\n\nSee Your Risk\n\nPlease select all options\n\nOur sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning.\n\n### Recognizing and Diagnosing Insomnia in Seniors\nInsomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area:\n\n- Difficulty falling or staying asleep\n- Repeated instances of waking up earlier than desired\n- Feelings of resistance about going to bed at a reasonable time\n- Difficulty sleeping without intervention from a caregiver\n\nInsomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations.\n\nIf these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered short-term insomnia [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-82816).\n\nDetermining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss. [Insomnia symptoms](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms) are the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n## Treatment for Insomnia in Older Adults\nFor the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved [sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene). A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco.\n\nOther non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include:\n\n- **Stimulus control**: This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning.\n- **Sleep restriction**: Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier.\n- **Cognitive behavioral therapy**: [Cognitive behavioral therapy for insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia) helps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset.\n- **Bright light therapy**: For seniors who go to bed and wake up relatively early, [timed exposure to bright lights](https:\/\/www.sleepfoundation.org\/light-therapy) in the evening can help them stay awake a bit longer and fall asleep at a later time.\n\nIf these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions.\n\nOther insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of [melatonin](https:\/\/www.sleepfoundation.org\/melatonin), a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed.\n\nYou should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments.\n\n## Other Common Sleep Disorders for Seniors\nIn addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following:\n\n### Circadian Rhythm Sleep Disorders\nWhen a person’s circadian rhythm is not aligned with their external environment, they may experience a [circadian rhythm sleep disorder](https:\/\/www.sleepfoundation.org\/circadian-rhythm-sleep-disorders). Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age.\n\nAdvanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective.\n\nAnother example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle.\n\nWhile melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable.\n\n### Sleep-Related Breathing Disorders\nSleep-related [breathing disorders](https:\/\/www.sleepfoundation.org\/sleep-related-breathing-disorders), which include [obstructive sleep apnea and central sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea), are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time.\n\nSleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke.\n\nMany seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night.\n\n### Periodic Limb Movements and Restless Legs Syndrome\n[Periodic limb movements](https:\/\/www.sleepfoundation.org\/periodic-limb-movement-disorder) are involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep. [Restless legs syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome), a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age.\n\nMany younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions.\n\n### REM Sleep Behavior Disorder\nPeople generally dream the most during REM sleep. Unlike most adults, those who have [REM sleep behavior disorder](https:\/\/www.sleepfoundation.org\/parasomnias\/rem-sleep-behavior-disorder) (RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm.\n\nRBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia.\n\nSince BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries.\n\n## How Much Sleep Do Seniors Need?\nThe average senior needs at least seven hours of sleep [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Journal of Clinical Sleep Medicine (JCSM)JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine.[View Source](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults#references-184386) each night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning:\n\n- Impose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling.\n- Avoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon.\n- Establish a routine that will help you wind down each night. Reading or listening to calming music can be effective.\n- Do not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep.\n- Maintain a balanced, comfortable temperature and low light levels in your bedroom.\n- Exercise during the day but avoid working out within three hours of your bedtime.\n- Do not consume caffeine in the late afternoon or evening.\n- Do not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances.\n\nIf you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Alexa Fry](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/08\/Alexa-Fry-150x150.png)\n\nWritten By\n\n### Alexa Fry,  Senior Health Editor\n\nAlexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing.\n\n![Anis Rehman, MD](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/rehman-150x150.jpg)\n\nMedically Reviewed by\n\n### Anis Rehman, MD,  Internal Medicine Physician   MD\n\nDr. Anis Rehman, MD is an American Board of Internal Medicine (ABIM) certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism who practices in Illinois. He completed his residency at Cleveland Clinic Akron General, and fellowship training at the University of Cincinnati in Ohio. Dr. Rehman has several dozens of research publications in reputable journals and conferences.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 6 Sources\n1. American Academy of Sleep Medicine. (2014). The International Classification of Sleep Disorders – Third Edition (ICSD-3). Darien, IL.\n   <https:\/\/aasm.org\/>\n2. Bhaskar, S., Hemavathy, D., & Prasad, S. (2016). Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of Family Medicine and Primary Care, 5(4), 780–784., Retrieved from\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/28348990\/>\n3. Stepnowsky, C., & Ancoli-Israel, S. (2009). Sleep and Its Disorders in Seniors. Sleep Medicine Clinics, 32(2), 281–293., Retrieved from\n   <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2516307\/>\n4. Suzuki, K., Miyamoto, M., & Hirata, K. (2017). Sleep disorders in the elderly: Diagnosis and management. Journal of General and Family Medicine, 18(2), 61–71., Retrieved from\n   <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5689397\/>\n5. McCall, W. V. (2004). Sleep in the Elderly: Burden, Diagnosis, and Treatment. The Primary Care Companion to the Journal of Clinical Psychiatry, 6(1), 9–20., Retrieved from\n   <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC427621\/>\n6. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/25979105\/>\n\n## Learn More About Insomnia\n[![Woman in bed unable to sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/woman-sleeping-insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/what-causes-insomnia)\n\n[What Causes Insomnia?](https:\/\/www.sleepfoundation.org\/insomnia\/what-causes-insomnia)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![Early-Morning Shiftwork Affects Overnight Blood Pressure, Increases Risk of Cardiovascular Disease](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Symptoms-of-Insomnia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms)\n\n[Symptoms of Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms)\n\nBy Daniel Noyed  July 10, 2025\n***\n\n[![Diagnosing 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Napping?](https:\/\/www.sleepfoundation.org\/children-and-sleep\/when-do-kids-stop-napping)   [Why is Sleep Important For Children?](https:\/\/www.sleepfoundation.org\/children-and-sleep)   [Bedtime Routines for Kids](https:\/\/www.sleepfoundation.org\/children-and-sleep\/bedtime-routine)   [How Does Blue Light Affect Kids Sleep?](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-blue-light-affects-kids-sleep)   [Sleep Strategies for Kids](https:\/\/www.sleepfoundation.org\/children-and-sleep\/sleep-strategies-kids)\n\n### Circadian Rhythm Sleep Disorders\n[Non-24 Sleep Wake Disorder](https:\/\/www.sleepfoundation.org\/non-24-sleep-wake-disorder)   [Shift Work Disorder](https:\/\/www.sleepfoundation.org\/shift-work-disorder)   [Learn About Circadian Rhythm Sleep Disorders](https:\/\/www.sleepfoundation.org\/circadian-rhythm-sleep-disorders)   [Jet Lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/jet-lag)\n\n### Sleep Solutions\n[Best Mattress](https:\/\/www.sleepfoundation.org\/best-mattress)   [Mattress Reviews](https:\/\/www.sleepfoundation.org\/mattress-reviews)   [Best Pillows](https:\/\/www.sleepfoundation.org\/best-pillows)   [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)   [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/insomnia\/older-adults)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Insomnia](https:\/\/www.sleepfoundation.org\/insomnia) is a common sleep disorder characterized by a persistent difficulty to fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues.\n\nAccording to current estimates, 10-30% of adults live with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a few different factors. Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and sleep-wake cycles can also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances.\n## Sleep and Aging\nThe quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade.\n\nThese decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times.\n\nIs Your Disrupted Sleep a Problem?\n\nAnswer three questions to understand if you should be concerned.\n\nSnore loudly?\n\nTired during the day?\n\nWake up short of breath?\n\nPlease select all options\n\nOur sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning.\n\n### Recognizing and Diagnosing Insomnia in Seniors\nInsomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area:\n\n- Difficulty falling or staying asleep\n- Repeated instances of waking up earlier than desired\n- Feelings of resistance about going to bed at a reasonable time\n- Difficulty sleeping without intervention from a caregiver\n\nInsomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations.\n\nIf these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered short-term insomnia.\n\nDetermining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss. [Insomnia symptoms](https:\/\/www.sleepfoundation.org\/insomnia\/symptoms) are the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n\nFor the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved [sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene). A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco.\n\nOther non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include:\n\n- **Stimulus control**: This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning.\n- **Sleep restriction**: Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier.\n- **Cognitive behavioral therapy**: [Cognitive behavioral therapy for insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/cognitive-behavioral-therapy-insomnia) helps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset.\n- **Bright light therapy**: For seniors who go to bed and wake up relatively early, [timed exposure to bright lights](https:\/\/www.sleepfoundation.org\/light-therapy) in the evening can help them stay awake a bit longer and fall asleep at a later time.\n\nIf these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions.\n\nOther insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of [melatonin](https:\/\/www.sleepfoundation.org\/melatonin), a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed.\n\nYou should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments.\n\nIn addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following:\n\n### Circadian Rhythm Sleep Disorders\nWhen a person’s circadian rhythm is not aligned with their external environment, they may experience a [circadian rhythm sleep disorder](https:\/\/www.sleepfoundation.org\/circadian-rhythm-sleep-disorders). Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age.\n\nAdvanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective.\n\nAnother example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle.\n\nWhile melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable.\n\n### Sleep-Related Breathing Disorders\nSleep-related [breathing disorders](https:\/\/www.sleepfoundation.org\/sleep-related-breathing-disorders), which include [obstructive sleep apnea and central sleep apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea), are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time.\n\nSleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke.\n\nMany seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night.\n\n### Periodic Limb Movements and Restless Legs Syndrome\n[Periodic limb movements](https:\/\/www.sleepfoundation.org\/periodic-limb-movement-disorder) are involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep. [Restless legs syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome), a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age.\n\nMany younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions.\n\n### REM Sleep Behavior Disorder\nPeople generally dream the most during REM sleep. Unlike most adults, those who have [REM sleep behavior disorder](https:\/\/www.sleepfoundation.org\/parasomnias\/rem-sleep-behavior-disorder) (RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm.\n\nRBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia.\n\nSince BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries.\n\nThe average senior needs at least seven hours of sleep each night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning:\n\n- Impose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling.\n- Avoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon.\n- Establish a routine that will help you wind down each night. Reading or listening to calming music can be effective.\n- Do not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep.\n- Maintain a balanced, comfortable temperature and low light levels in your bedroom.\n- Exercise during the day but avoid working out within three hours of your bedtime.\n- Do not consume caffeine in the late afternoon or evening.\n- Do not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances.\n\nIf you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","meta_canonical":null}

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Meta Title	Insomnia and Older Adults \| Sleep Foundation
Meta Description	Want to learn more about insomnia in seniors? This guide discusses causes, symptoms, and treatment for insomnia and other sleep disorders in older adults.
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Boilerpipe Text	Insomnia is a common sleep disorder characterized by a persistent difficulty to fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues. According to current estimates, 10-30% of adults live with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a few different factors . Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and sleep-wake cycles can also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances. Sleep and Aging The quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade. These decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times. Is Your Disrupted Sleep a Problem? Answer three questions to understand if you should be concerned. Snore loudly? Tired during the day? Wake up short of breath? Please select all options Our sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning. Recognizing and Diagnosing Insomnia in Seniors Insomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area: Difficulty falling or staying asleep Repeated instances of waking up earlier than desired Feelings of resistance about going to bed at a reasonable time Difficulty sleeping without intervention from a caregiver Insomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations. If these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered short-term insomnia . Determining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss. Insomnia symptoms are the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems. Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. For the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved sleep hygiene . A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco. Other non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include: Stimulus control : This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning. Sleep restriction : Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier. Cognitive behavioral therapy : Cognitive behavioral therapy for insomnia helps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset. Bright light therapy : For seniors who go to bed and wake up relatively early, timed exposure to bright lights in the evening can help them stay awake a bit longer and fall asleep at a later time. If these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions. Other insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of melatonin , a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed. You should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments. In addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following: Circadian Rhythm Sleep Disorders When a person’s circadian rhythm is not aligned with their external environment, they may experience a circadian rhythm sleep disorder . Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age. Advanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective. Another example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle. While melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable. Sleep-Related Breathing Disorders Sleep-related breathing disorders , which include obstructive sleep apnea and central sleep apnea , are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time. Sleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke. Many seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night. Periodic Limb Movements and Restless Legs Syndrome Periodic limb movements are involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep. Restless legs syndrome , a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age. Many younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions. REM Sleep Behavior Disorder People generally dream the most during REM sleep. Unlike most adults, those who have REM sleep behavior disorder (RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm. RBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia. Since BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries. The average senior needs at least seven hours of sleep each night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning: Impose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling. Avoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon. Establish a routine that will help you wind down each night. Reading or listening to calming music can be effective. Do not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep. Maintain a balanced, comfortable temperature and low light levels in your bedroom. Exercise during the day but avoid working out within three hours of your bedtime. Do not consume caffeine in the late afternoon or evening. Do not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances. If you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
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Compare - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - Bedding Bedding - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - Mattress Toppers & More - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - Sleep Therapy - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - Sleep Environment - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) SLEEP HEALTH & WELLNESS - Mattresses Mattresses - [All](https://www.sleepfoundation.org/best-mattress) - [Best Mattress of 2026](https://www.sleepfoundation.org/best-mattress) - Best of - SLEEPER TYPE - [Best Mattress for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) - [Best Mattress for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) - [Best Mattress for Hip Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-hip-pain) - [Best Mattress for Heavy People](https://www.sleepfoundation.org/best-mattress/best-mattress-for-heavy-sleepers) - MATERIAL - [Best Memory Foam Mattress](https://www.sleepfoundation.org/best-mattress/best-memory-foam-mattress) - [Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - SHEETS - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - BEDDING - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - Mattress Toppers & More - MATTRESS TOPPERS - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - MATTRESS PADS - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - PROTECTORS - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - AT-HOME TESTING - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - IN-LAB TESTING - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Therapy - CPAP - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - ANTI-SNORING - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - SERVICES & SUPPLEMENTS - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Environment - SLEEP TECH - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - BED FRAMES - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - PERSONAL CARE PRODUCTS - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Sleep Health Sleep Health - [All Health](https://www.sleepfoundation.org/sleep-topics) - Sleep Disorders - COMMON DISORDERS - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Parasomnias](https://www.sleepfoundation.org/parasomnias) - [Excessive Sleepiness](https://www.sleepfoundation.org/excessive-sleepiness) - BREATHING-RELATED - [Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea) - [Obstructive Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea) - [Central Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/central-sleep-apnea) - MOVEMENT-RELATED - [Sleepwalking](https://www.sleepfoundation.org/parasomnias/sleepwalking) - [Bruxism](https://www.sleepfoundation.org/bruxism) - [Restless Legs Syndrome](https://www.sleepfoundation.org/restless-legs-syndrome) - TESTING & TREATMENTS - [CPAP](https://www.sleepfoundation.org/cpap) - [Home Sleep Test](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [What to Do When You Can't Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) [/](https://www.sleepfoundation.org/) [Sleep Disorders](https://www.sleepfoundation.org/sleep-disorders) / [Insomnia](https://www.sleepfoundation.org/insomnia) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Header-Image-1.svg) # Insomnia and Older Adults Updated July 10, 2025 Written by Alexa Fry ![Alexa Fry](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Alexa-Fry-150x150.png) Alexa Fry Senior Health Editor Alexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#alexa_fry) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Anis Rehman, MD ![Anis Rehman, MD](https://www.sleepfoundation.org/wp-content/uploads/2024/04/rehman-150x150.jpg) Anis Rehman, MD Internal Medicine Physician Dr. Anis Rehman, MD is an American Board of Internal Medicine (ABIM) certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism who practices in Illinois. He completed his residency at Cleveland Clinic Akron General, and fellowship training at the University of Cincinnati in Ohio. Dr. Rehman has several dozens of research publications in reputable journals and conferences. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#anis_rehman,_md) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [Sleep and Aging](https://www.sleepfoundation.org/insomnia/older-adults#sleep-and-aging-1) - [Treatment for Insomnia in Older Adults](https://www.sleepfoundation.org/insomnia/older-adults#treatment-for-insomnia-in-older-adults-2) - [Other Common Sleep Disorders for Seniors](https://www.sleepfoundation.org/insomnia/older-adults#other-common-sleep-disorders-for-seniors-3) - [How Much Sleep Do Seniors Need?](https://www.sleepfoundation.org/insomnia/older-adults#how-much-sleep-do-seniors-need--4) [Insomnia](https://www.sleepfoundation.org/insomnia) is a common sleep disorder characterized by a persistent difficulty [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-78259) to fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues. According to current estimates, 10-30% of adults [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-79579) live with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a few different factors [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-82789). Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and sleep-wake cycles [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-78360) can also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances. ## One-on-one sleep coaching with a licensed sleep expert Structured sleep coaching designed to meet you where you are, identify what’s disrupting your nights, and show you how to fix it — no guessing, no frustration. [Get Started](https://sleepdoctor.com/products/sleep-consult) ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) ## Sleep and Aging The quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade. These decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times. Is Your Disrupted Sleep a Problem? Answer three questions to understand if you should be concerned. Snore loudly? Tired during the day? Wake up short of breath? See Your Risk Please select all options Our sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning. ### Recognizing and Diagnosing Insomnia in Seniors Insomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area: - Difficulty falling or staying asleep - Repeated instances of waking up earlier than desired - Feelings of resistance about going to bed at a reasonable time - Difficulty sleeping without intervention from a caregiver Insomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations. If these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered short-term insomnia [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Biotechnology InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-82816). Determining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss. [Insomnia symptoms](https://www.sleepfoundation.org/insomnia/symptoms) are the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ## Treatment for Insomnia in Older Adults For the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved [sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene). A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco. Other non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include: - Stimulus control: This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning. - Sleep restriction: Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier. - Cognitive behavioral therapy: [Cognitive behavioral therapy for insomnia](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia) helps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset. - Bright light therapy: For seniors who go to bed and wake up relatively early, [timed exposure to bright lights](https://www.sleepfoundation.org/light-therapy) in the evening can help them stay awake a bit longer and fall asleep at a later time. If these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions. Other insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of [melatonin](https://www.sleepfoundation.org/melatonin), a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed. You should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments. ## Other Common Sleep Disorders for Seniors In addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following: ### Circadian Rhythm Sleep Disorders When a person’s circadian rhythm is not aligned with their external environment, they may experience a [circadian rhythm sleep disorder](https://www.sleepfoundation.org/circadian-rhythm-sleep-disorders). Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age. Advanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective. Another example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle. While melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable. ### Sleep-Related Breathing Disorders Sleep-related [breathing disorders](https://www.sleepfoundation.org/sleep-related-breathing-disorders), which include [obstructive sleep apnea and central sleep apnea](https://www.sleepfoundation.org/sleep-apnea), are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time. Sleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke. Many seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night. ### Periodic Limb Movements and Restless Legs Syndrome [Periodic limb movements](https://www.sleepfoundation.org/periodic-limb-movement-disorder) are involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep. [Restless legs syndrome](https://www.sleepfoundation.org/restless-legs-syndrome), a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age. Many younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions. ### REM Sleep Behavior Disorder People generally dream the most during REM sleep. Unlike most adults, those who have [REM sleep behavior disorder](https://www.sleepfoundation.org/parasomnias/rem-sleep-behavior-disorder) (RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm. RBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia. Since BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries. ## How Much Sleep Do Seniors Need? The average senior needs at least seven hours of sleep [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Journal of Clinical Sleep Medicine (JCSM)JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine.[View Source](https://www.sleepfoundation.org/insomnia/older-adults#references-184386) each night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning: - Impose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling. - Avoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon. - Establish a routine that will help you wind down each night. Reading or listening to calming music can be effective. - Do not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep. - Maintain a balanced, comfortable temperature and low light levels in your bedroom. - Exercise during the day but avoid working out within three hours of your bedtime. - Do not consume caffeine in the late afternoon or evening. - Do not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances. If you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Alexa Fry](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Alexa-Fry-150x150.png) Written By ### Alexa Fry, Senior Health Editor Alexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing. ![Anis Rehman, MD](https://www.sleepfoundation.org/wp-content/uploads/2024/04/rehman-150x150.jpg) Medically Reviewed by ### Anis Rehman, MD, Internal Medicine Physician MD Dr. Anis Rehman, MD is an American Board of Internal Medicine (ABIM) certified physician in Internal Medicine as well as Endocrinology, Diabetes, and Metabolism who practices in Illinois. He completed his residency at Cleveland Clinic Akron General, and fellowship training at the University of Cincinnati in Ohio. Dr. Rehman has several dozens of research publications in reputable journals and conferences. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 6 Sources 1. American Academy of Sleep Medicine. (2014). The International Classification of Sleep Disorders – Third Edition (ICSD-3). Darien, IL. <https://aasm.org/> 2. Bhaskar, S., Hemavathy, D., & Prasad, S. (2016). Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of Family Medicine and Primary Care, 5(4), 780–784., Retrieved from <https://pubmed.ncbi.nlm.nih.gov/28348990/> 3. Stepnowsky, C., & Ancoli-Israel, S. (2009). Sleep and Its Disorders in Seniors. Sleep Medicine Clinics, 32(2), 281–293., Retrieved from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2516307/> 4. Suzuki, K., Miyamoto, M., & Hirata, K. (2017). Sleep disorders in the elderly: Diagnosis and management. Journal of General and Family Medicine, 18(2), 61–71., Retrieved from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689397/> 5. McCall, W. V. (2004). Sleep in the Elderly: Burden, Diagnosis, and Treatment. The Primary Care Companion to the Journal of Clinical Psychiatry, 6(1), 9–20., Retrieved from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC427621/> 6. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. 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Readable Markdown	[Insomnia](https://www.sleepfoundation.org/insomnia) is a common sleep disorder characterized by a persistent difficulty to fall or remain asleep despite the opportunity to do so. People with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake that directly stem from sleep loss. People may have sleep-onset insomnia, which causes difficulty falling asleep, or sleep maintenance insomnia, which causes difficulty staying asleep. Some people with insomnia experience sleep onset and sleep maintenance issues. According to current estimates, 10-30% of adults live with insomnia. People aged 60 and older are more susceptible to insomnia, and this can be attributed to a few different factors. Seniors are at higher risk of medical and psychiatric conditions that can lead to insomnia symptoms, as well as other sleep disorders such as sleep-disordered breathing or restless legs syndrome. Our internal circadian clocks and sleep-wake cycles can also change as we age, and these changes affect how long – and how well – we sleep. Additionally, certain medications used to alleviate symptoms of geriatric medical conditions can cause sleep disturbances. ## Sleep and Aging The quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase. Some studies suggest that, beginning in middle age, the average person loses 27 minutes of sleep per night for each subsequent decade. These decreases in sleep quality and duration are tied to the body’s internal timekeeping systems. The body cannot process circadian signals as efficiently, which in turn may cause older people to go to bed and wake up at earlier times. Is Your Disrupted Sleep a Problem? Answer three questions to understand if you should be concerned. Snore loudly? Tired during the day? Wake up short of breath? Please select all options Our sleep architecture also changes as we age. A normal sleep cycle is divided into four stages. These include two stages of “light” non-rapid eye movement (NREM) sleep, one stage of “heavy” or “slow-wave” NREM sleep, and a final stage of rapid eye movement (REM) sleep before the cycle begins again. Polysomnographic studies have shown elderly people experience a lower percentage of both slow-wave NREM and REM sleep than their younger counterparts. This leaves them more susceptible to waking episodes during the night and also affects how refreshed and alert they feel in the morning. ### Recognizing and Diagnosing Insomnia in Seniors Insomnia and age often go hand in hand. While many seniors experience sleep problems because of natural changes to their circadian rhythm and sleep-wake cycle, a diagnosis for insomnia must meet certain criteria. According to the International Classification of Sleep Disorders (ICDS), a person with insomnia must report at least one of the following symptoms despite having enough time allotted for sleep and a relatively comfortable sleep area: - Difficulty falling or staying asleep - Repeated instances of waking up earlier than desired - Feelings of resistance about going to bed at a reasonable time - Difficulty sleeping without intervention from a caregiver Insomnia must also include daytime impairments. These may include excessive daytime sleepiness, feelings of fatigue and malaise, mood disturbances and irritability, and trouble concentrating and paying attention. People with insomnia are at higher risk of accidents, and many struggle in social and family situations. If these symptoms occur at least three times per week and persist for at least three months, then doctors may diagnose the patient with chronic insomnia. Until then, the condition is considered short-term insomnia. Determining the root causes of insomnia in older adults is key to a successful diagnosis. Primary insomnia refers to insomnia symptoms that occur independently, while secondary insomnia occurs due to an underlying medical or psychiatric condition that causes sleep loss. [Insomnia symptoms](https://www.sleepfoundation.org/insomnia/symptoms) are the same regardless of whether the condition is considered primary or secondary. However, treating secondary insomnia typically requires patients to first address the primary condition that causes their sleep problems. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) For the management of chronic insomnia in seniors, the first step often focuses on sleep education and improved [sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene). A doctor will consult with the patient about how to create and maintain a bedroom environment that is conducive to healthy sleep. The optimal bedroom should be dark and quiet, with a temperature lower than 75 degrees Fahrenheit (23.9 degrees Celsius). The bed should only be used for sleeping rather than other activities like working and playing video games. An air conditioner may be helpful during hotter times of the year. Doctors will also promote regular exercise and balanced meals, and discourage stimulants like caffeine and tobacco. Other non-pharmacological treatments can help alleviate insomnia symptoms for seniors without prescription medication. These include: - Stimulus control: This technique is rooted in the idea that patients should only go to bed when they are tired, and that lying awake can be detrimental to a good night’s rest. If the person lies awake in bed for 20 minutes without nodding off, they should get up and busy themselves in another room until they feel tired again. Furthermore, they should avoid napping during the day and commit to waking up at the same time each morning. - Sleep restriction: Many insomnia patients are instructed to keep a sleep diary that records time asleep and awake, how long it takes to fall asleep each night, and other important patterns. Based on sleep diary notes, a doctor may tell the patient to restrict their time in bed each night until their sleep efficiency improves. Sleep efficiency is defined as the ratio between time asleep vs. time awake in bed each night. Once a person is able to sleep for at least 90% of the time they spend in bed, they can begin going to sleep earlier. - Cognitive behavioral therapy: [Cognitive behavioral therapy for insomnia](https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia) helps seniors pinpoint negative attitudes and incorrect beliefs they have about sleep, and then replace them with a more informed and positive mindset. - Bright light therapy: For seniors who go to bed and wake up relatively early, [timed exposure to bright lights](https://www.sleepfoundation.org/light-therapy) in the evening can help them stay awake a bit longer and fall asleep at a later time. If these non-pharmacological interventions are not effective, then the doctor may consider sleep medications. Choosing appropriate insomnia medication for elderly patients requires a lot of care and consideration. Some medications, such as benzodiazepines (BZDs) and non-benzodiazepines (Z-drugs), produce hypnotic effects and can increase the risk of falling for older people. These drugs also carry a high tolerance, dependence, and withdrawal risk, and doctors should take their patient’s other prescriptions into account in order to prevent negative drug interactions. Other insomnia medications carry lower risks, but they should still be prescribed with caution. Some medications promote sleepiness by interacting with natural hormones in the body. These include ramelteon, which acts as an agonist for receptors of [melatonin](https://www.sleepfoundation.org/melatonin), a hormone produced in the pineal gland that induces feelings of sleepiness after the sun goes down; and suvorexant, which suppresses orexins, neuropeptides that causes feelings of arousal and wakefulness. Over-the-counter antihistamines may also be prescribed. You should always speak with a doctor before attempting any pharmacological or non-pharmacological insomnia treatments. In addition to insomnia, studies have shown seniors are at higher risk of other sleep disorders. Many older patients experience insomnia along with other sleep disorders, which complicate treatment plans. Sleep disorders with a high prevalence rate among elderly populations include the following: ### Circadian Rhythm Sleep Disorders When a person’s circadian rhythm is not aligned with their external environment, they may experience a [circadian rhythm sleep disorder](https://www.sleepfoundation.org/circadian-rhythm-sleep-disorders). Older people are at higher risk of these disorders because the internal mechanisms that regulate circadian rhythm deteriorate with age. Advanced sleep-wake phase disorder is particularly common in older populations. People with this order routinely feel tired in the early evening, typically between 7pm and 9pm, and will naturally wake up between 3am and 5am. Even if they go to bed later than usual, they often wake up relatively early due to their sleep-wake cycle. Timed light exposures in the evening can be used to treat these disorders for some elderly patients. A regimented sleep schedule can also be effective. Another example is irregular sleep-wake rhythm disorder, which is predominantly found in adults with neurological and neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease. This disorder is characterized by fragmented sleep patterns that do not follow a normal 24-hour day-night cycle. While melatonin supplements can be used to treat circadian rhythm sleep disorders in younger people, physicians should carefully consider whether to prescribe this type of medication to senior patients. Melatonin supplements are not regulated by the U.S. Food and Drug Administration, and long-term efficacy and safety of these supplements are considered questionable. ### Sleep-Related Breathing Disorders Sleep-related [breathing disorders](https://www.sleepfoundation.org/sleep-related-breathing-disorders), which include [obstructive sleep apnea and central sleep apnea](https://www.sleepfoundation.org/sleep-apnea), are highly prevalent in older populations. These disorders are particularly common with elderly nursing home patients with dementia. Obesity, alcohol consumption, and smoking can also contribute to these disorders over time. Sleep-related breathing disorders often cause seniors to snore heavily, which can lead to nighttime arousals and produce feelings of excessive daytime sleepiness. The disorders are also considered predictors for other medical conditions, such as congestive heart failure, myocardial infarction, and stroke. Many seniors with sleep apnea are treated with continuous positive air pressure (CPAP) therapy, during which patients receive pressurized air through a breathing mask while they sleep. Those who comply with CPAP treatment often snore less and experience fewer apnea episodes during the night. ### Periodic Limb Movements and Restless Legs Syndrome [Periodic limb movements](https://www.sleepfoundation.org/periodic-limb-movement-disorder) are involuntary, repetitive movements of the arms and legs during sleep that occur more than 15 times per hour of sleep. [Restless legs syndrome](https://www.sleepfoundation.org/restless-legs-syndrome), a neurologic disorder, is characterized by the overwhelming urge to move one’s legs while the body is at rest. Both of these conditions can cause nighttime arousals that lead to waking episodes and tiredness the following day. Studies have shown the prevalence rate for these conditions almost doubles with age. Many younger people with periodic limb movements or restless legs syndrome require medication to manage their condition. Interventions for seniors can be a bit trickier, especially if they currently take other drugs or have pre-existing conditions. ### REM Sleep Behavior Disorder People generally dream the most during REM sleep. Unlike most adults, those who have [REM sleep behavior disorder](https://www.sleepfoundation.org/parasomnias/rem-sleep-behavior-disorder) (RBD) will physically act out on their dreams. This can entail violent movements that put the sleeper and their partner at a higher risk of bodily harm. RBD has shown to be unusually common in elderly men. There is also a link between this disorder and degenerative neurologic conditions such as Parkinson’s disease and Lewy body dementia. Since BZD medications are often prescribed for RBD, treating this disorder can be difficult for elderly patients. However, people with RBD can take precautions by optimizing the safety of their sleep area. Measures may include locking windows, placing the mattress on the floor, and removing objects from the bedroom that can cause injuries. The average senior needs at least seven hours of sleep each night in order to feel well-rested and alert the next day. Sleep disorders like insomnia can greatly interfere with your sleep schedule. If you experience sleep difficulties, try one of the following to ensure you get enough rest and feel refreshed in the morning: - Impose strict bedtimes and waking times, and stick to them – even on the weekends or when you’re traveling. - Avoid napping close to bedtime. If you need a few minutes of shut-eye, try to isolate your naps to the morning or early afternoon. - Establish a routine that will help you wind down each night. Reading or listening to calming music can be effective. - Do not use electronic devices such as televisions, cell phones, or computers in your bedroom. These devices emit a blue light that can make it harder to fall asleep. - Maintain a balanced, comfortable temperature and low light levels in your bedroom. - Exercise during the day but avoid working out within three hours of your bedtime. - Do not consume caffeine in the late afternoon or evening. - Do not drink alcohol as a sleep aid. While alcohol has sedative properties, it can actually cause sleep disturbances. If you still experience problems with sleep onset or duration despite taking these measures, then you may have a sleep disorder. Consult with your physician about diagnosing the problem and treating it in accordance with your medical history. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
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