Sleep architecture genuinely changes with age: older adults spend less time in deep, slow-wave sleep and wake more often during the night, even without any sleep disorder. The body clock also tends to shift earlier, which is why many older adults naturally get sleepy earlier in the evening and wake earlier in the morning.
Total sleep need doesn't drop as much as people assume — most older adults still need roughly 7-8 hours, even though the sleep itself is lighter and more fragmented.
It's a common myth that poor sleep or insomnia is simply an inevitable part of ageing that has to be accepted. Chronic insomnia in older adults is treatable, and CBT-I works just as well in this age group as any other — often better than sleep medication, which carries more risk of side effects and falls in older adults.
Daytime light exposure, staying physically active, and keeping a consistent schedule all help counteract the natural fragmentation that comes with age, even if they can't eliminate it entirely.
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