We talk a lot about movement, nutrition and staying socially connected as we age.
Sleep deserves a place in that conversation too.
A good night’s rest can influence how we feel when we wake up, how much energy we have to move through the day and how ready we feel to participate in the things we enjoy.
And while sleep may change with age, poor sleep doesn’t simply have to become something you accept.
How Much Sleep Do Adults Over 65 Need?
Canadian 24-Hour Movement Guidelines recommend 7 to 8 hours of good-quality sleep each night for adults 65 and older, along with consistent bed and wake times.
Yet getting that sleep isn’t always easy.
Public Health Agency of Canada data show that about 61% of Canadians aged 65 to 79 meet the recommended sleep duration.
That means a significant number of people may be spending their days more tired than they’d like.
Does Sleep Change as We Age?
It can.
Some people find themselves waking earlier than they once did.
Others wake more frequently during the night or find it harder to fall back asleep.
Health conditions, medications, stress, changes in routine and conditions such as sleep apnea can also affect sleep quality. McMaster University’s Optimal Aging Portal notes that sleep challenges are common among older adults and that a variety of factors can influence both sleep duration and quality.
The goal isn’t necessarily to sleep the way you did at 25.
It’s to create habits that help you wake up feeling rested and ready for your day.
Why Is Sleep Part of Healthy Aging?
Sleep supports physical, cognitive and emotional health.
The Public Health Agency of Canada identifies sleep as part of the same 24-hour healthy-movement picture as physical activity and sedentary time.
That makes sense when you think about everyday life.
When you’re well rested, it may feel easier to:
Go for your walk
Join a fitness class
Prepare a healthy meal
Spend time with friends
Concentrate on something new
Stay patient and engaged
Enjoy your day
Healthy habits don’t exist separately from one another.
Sleep helps support the energy we bring to everything else.
1. Keep a Regular Rhythm
One of the simplest sleep habits is consistency.
Canadian movement guidelines recommend keeping relatively consistent bed and wake times.
That doesn’t mean your schedule has to be rigid.
But if bedtime changes dramatically from one night to the next, your body has a harder time knowing when it’s time to wind down.
Try creating a gentle rhythm.
Go to bed around the same time.
Wake around the same time.
Give your body some predictability.
2. Move During the Day
The healthy-aging habits we’ve been discussing throughout this series continue to overlap.
Physical activity and sleep are connected pieces of the same daily pattern.
A morning walk.
Gardening.
A fitness class.
Strength training.
Dancing.
Movement can help give the day a natural rhythm.
And when activity is enjoyable, it can support more than physical health.
A walk with a neighbour gives you movement, daylight and connection at the same time.
3. Give Your Brain Time to Wind Down
It can be difficult to go directly from a busy day—or an evening scrolling through a phone—to sleep.
Create a transition.
Read.
Listen to music.
Stretch.
Take a warm shower.
Sit quietly.
Do something that tells your brain the active part of the day is ending.
McMaster’s Optimal Aging Portal notes that non-drug approaches, including music-based strategies, may help improve sleep quality for some older adults.
Sometimes a better evening routine doesn’t need to be complicated.
It just needs to be calmer than the rest of the day.
4. Pay Attention to Your Sleep Environment
A bedroom should make sleep easier.
Think about:
Light
Noise
Temperature
Comfort
Electronics
Anything that regularly wakes you
Canada’s profile of healthy aging notes that reducing light and noise and maintaining healthy daily habits can support sleep quality.
Small adjustments can make a surprisingly big difference.
5. Be Mindful of Caffeine Later in the Day
Coffee can be one of life’s pleasures.
You don’t necessarily have to give it up.
But timing may be worth considering if you’re having trouble falling asleep.
Health Canada materials on healthy sleep habits include limiting caffeine close to bedtime among the strategies that may support better sleep.
If an afternoon coffee seems to turn into a midnight conversation with the ceiling, experimenting with an earlier cutoff may be worthwhile.
6. Don’t Assume Poor Sleep Is “Just Aging”
Occasional bad nights happen.
Persistent sleep problems are different.
If you regularly struggle to fall asleep, wake repeatedly, feel exhausted during the day, or have concerns about snoring or sleep apnea, talk with a healthcare professional.
McMaster’s 2026 healthy-aging guidance specifically encourages older adults experiencing ongoing sleep problems to explore possible causes and evidence-based options with their healthcare team.
Getting older doesn’t mean you simply have to put up with feeling tired all the time.
A Better Morning Often Starts the Night Before
We tend to think about healthy aging during waking hours.
Did I exercise?
Did I eat well?
Did I see people?
Did I keep my mind active?
But sometimes the thing that supports all of those habits happens while we’re asleep.
Rest gives us energy to participate.
And participation is really what this entire healthy-aging series has been about.
Having enough energy to keep saying yes.
Yes to the walk.
Yes to dinner.
Yes to the trip.
Yes to learning something new.
Yes to whatever comes next.
Sleep and Life at Wellings
At Wellings 55+ Lifestyle Communities, the goal is to create an environment where members have more freedom to shape their days around the way they want to live.
That may mean joining a morning fitness activity.
Walking with a neighbour.
Enjoying dinner with friends.
Or simply having fewer home-maintenance responsibilities taking up mental and physical energy.
Healthy aging isn’t about filling every hour.
Sometimes living well means knowing when to be active.
And knowing when to rest.
Tomorrow Is More Enjoyable When You’re Ready for It
Sleep isn’t wasted time.
It is part of the rhythm that makes an active life possible.
Move.
Connect.
Learn.
Eat well.
Rest.
Then wake up and do something you enjoy.
Because healthy aging isn’t about squeezing more productivity into every day.
It’s about having enough energy to enjoy the days you have.
Welcome to the Wellings Generation.
[Explore Wellings 55+ Lifestyle Communities]
Frequently Asked Questions
How much sleep should adults over 65 get?
Canadian guidelines recommend 7 to 8 hours of good-quality sleep each night for adults 65 and older.
Is it normal for sleep to change as you age?
Sleep patterns can change with age, and factors such as health conditions, medications, stress and sleep disorders can influence sleep. Persistent problems should be discussed with a healthcare professional.
Does exercise help healthy sleep?
Physical activity is part of Canada’s 24-Hour Movement Guidelines alongside sleep and reduced sedentary time. Regular movement can form part of an overall healthy daily routine.
What can help improve sleep after 60?
Consistent sleep and wake times, regular activity, a calm bedtime routine and a comfortable sleep environment can all support healthy sleep habits.
Should I talk to my doctor about poor sleep?
Yes, particularly if sleep problems are persistent, interfere with your daytime functioning or you suspect a condition such as sleep apnea.