Our internal clocks evolve with age, shaping sleep patterns and influencing overall well-being as we get older.

Circadian rhythms play a big part in regulating our bodies’ biological processes.

Working with your body to adjust to these shifts and focusing on quality sleep and routine may help retain cognitive function.

As we age, our sleep patterns may change. Older adults typically go to bed and wake up earlier than younger people. Sleep may become briefer and more superficial, often interrupted by frequent awakenings throughout the night. Older adults may also experience medical conditions that may impact their sleep quality.

Age-related sleep disruptions may contribute to metabolic and hormonal shifts. Sleep interruptions and deprivation are associated with an increased risk of obesity, diabetes, and insulin insensitivity, as well as dysregulation of leptin and ghrelin, which negatively impact human health.

Here are some ways to enhance your circadian rhythms and optimize your sleep:

  • Maintain a consistent schedule by sleeping and waking up at the same time daily, including weekends and while traveling.
  • Establish a calming bedtime routine such as reading, listening to music, or taking a warm bath to unwind before sleep.
  • Make your bedroom and bed comfortable and at a cooler temperature for optimal rest.
  • Engage in regular exercise, avoiding vigorous activity close to bedtime.
  • Refrain from napping in the late afternoon or evening
  • Avoid caffeine and alcohol consumption before sleep.
  • Minimize screen time in the bedroom.
  • Avoid large meals and excessive liquids before bedtime.

If you continue to have sleep issues, you may want to talk with your doctor about ways to help support you.

Circadian rhythms play a big part in your body’s biological processes. These rhythms may change as you get older. Maintaining a consistent sleep schedule may help you feel your best.