Why Mental Wellbeing and Sleep Matter As We Age
Updated: 5 days ago
Growing older can bring many changes - some welcome, others more difficult to navigate.
Retirement, bereavement, caring for someone we love, changes in health, reduced mobility or simply having fewer opportunities to see other people can all affect how we feel. And sometimes these changes can begin to affect something we might not immediately connect with them: our sleep.
Poor sleep can leave us feeling more tired, less motivated and less able to cope with everyday challenges. At the same time, when we are worried, lonely or experiencing a difficult life transition, getting a good night's sleep can become harder.
The two are closely connected.
Looking after our mental wellbeing
Mental health difficulties are not an inevitable part of getting older. Older adults can continue to experience connection, purpose, enjoyment and good mental wellbeing throughout later life.
However, certain experiences can place additional pressure on our emotional wellbeing. These might include bereavement, caring responsibilities, long-term health conditions, changes in memory or thinking, reduced social contact and difficulties sleeping.
These experiences can also interact.
For example, someone who has recently lost a partner may suddenly find themselves spending much more time alone. They may worry about the future, feel less confident going out, and find that their sleep becomes disrupted. Poor sleep can then make it harder to manage difficult emotions and reconnect with other people.
This doesn't mean that something is "wrong". It means that mind, body, sleep and social connection are closely intertwined.
The World Health Organization defines healthy ageing as “the process of developing and maintaining the functional ability that enables wellbeing in older age.” Mental wellbeing is an important part of this because it can influence whether we feel able to connect with others, manage everyday routines and continue doing the things that matter to us.
Why does sleep change as we get older?
Sleep naturally changes throughout our lives. As we age, we may sleep more lightly, wake more often during the night or find ourselves becoming sleepy earlier in the evening. Changes in our body clock and the way the brain responds to signals that regulate sleep can contribute to these changes.
But experiencing changes in sleep doesn't mean that we simply have to put up with poor sleep.
Understanding what is happening can help us make small, practical changes that support our natural sleep-wake rhythm. There is also growing evidence that sleep plays an important role in emotional wellbeing. Research with adults aged 50-80, for example, suggests that sleep may help us retain positive emotional memories and support a more positive balance of emotions.
The sleep–wellbeing connection
One of the most important things to remember is that the relationship between sleep and mental wellbeing works both ways.
How we feel during the day can affect how easily we settle at night. Equally, the quality of our sleep can influence our mood, concentration, emotional regulation, motivation and resilience the following day.
This means that small changes in one area can sometimes help another.
Rather than trying to achieve "perfect sleep", it can be more helpful to think about creating the conditions in which sleep has the best opportunity to happen.
A closer look at melatonin
Melatonin is often called the “sleep hormone”. It works as a message that tells the body it is nighttime and helps prepare us for sleep.
People often assume that we simply make less melatonin as we get older. Research suggests that healthy older adults may produce a similar total amount across the whole day and night. However, melatonin levels may not rise as much at night.
The ageing brain may instead become less able to notice melatonin’s message. Melatonin works by attaching to tiny receiving points in the brain called receptors. One study found that older adults have fewer receptors in the area that controls the body clock.
This means that sleep changes may not only happen because the body produces less melatonin. They may also happen because the brain does not receive and respond to its message as strongly.
Understanding these changes can help us make practical adjustments instead of blaming ourselves when sleep begins to feel different. Later, we explore some simple ways to support the sleep-wake rhythm.
Research Spotlight: Deep Sleep and Positive Wellbeing
Jones and colleagues studied adults aged 50-80 to explore how sleep affects emotional memories. Compared with staying awake, sleeping helped the older adults remember positive pictures and preserve the positive feelings connected with them. Among those who slept, more slow-wave sleep (often called deep sleep) was associated with better memory for positive pictures and a more positive balance of emotions afterwards. This suggests that sleep may selectively strengthen positive experiences in later life and help support emotional wellbeing.
The research above highlights just how closely sleep and emotional wellbeing are connected. How we feel during the day can affect how easily we settle and rest at night. In turn, the quality of our sleep can influence how we think, feel and respond to everyday situations.
This close connection means that supporting one area may also bring benefits to the other.
Small ways to support the sleep-wake rhythm
You do not need to make every change at once. Choosing one or two small steps that feel realistic can be a helpful place to begin.
Morning light
Keep a regular wake-up time: including after a difficult night. This helps your body clock learn when it is time to wake and when to prepare for sleep.
Let in daylight soon after waking: Open the curtains, sit near a bright window or spend some time outside, if you can. Morning light provides an important signal to the body clock that the day has begun.
Gentle daytime movement
Move in a way that suits you during the day: Walking, gardening, household activities, chair-based exercises or gentle stretching can all help build the natural need for sleep.
Break up long periods of sitting: with small amounts of movement where possible. Even gentle activity can be beneficial.
If daytime naps make it harder to sleep at night: experiment with keeping them shorter and earlier in the day.
Notice how caffeine affects you: Tea, coffee, chocolate and some soft drinks contain caffeine, which can remain in the body for several hours. It is recommended to avoid caffeinated drinks for at least six hours before bedtime.
Be mindful of alcohol and nicotine: Although alcohol may initially make you feel sleepy, it can disturb sleep later in the night. Nicotine can also make the body feel more alert.
A calming evening
Begin reducing stimulation before bedtime: Dimming the lights and taking a break from phones, tablets or television can help signal that the day is ending.
Create a calmer evening routine: This might include having a warm bath, reading, listening to calming music or doing some gentle stretches.
Try a relaxation practice: Deep breathing, progressive muscle relaxation, calming imagery or mindfulness may help the mind and body settle.
Give worries some attention before getting into bed: Writing them down or asking, “How accurate is this worry?” and “Is this thought helping me to rest?” may prevent worries from taking over at bedtime.
Avoid a large meal close to bedtime: while also trying not to go to bed feeling uncomfortably hungry.
Preparing for sleep
Build a safe and comfortable sleep environment: A dark, quiet, cool and comfortable bedroom may make it easier to settle and reduce disturbances.
Go to bed when you feel sleepy: rather than trying to force sleep at a particular time.
Keep the bed connected with sleep: Where possible, avoid working, eating, watching television or scrolling on a phone while in bed.
If sleep does not come
Try not to force yourself to sleep: If you are still awake after around 20 minutes, get out of bed and move somewhere comfortable.
Choose a quiet, relaxing activity: such as reading, listening to gentle music or practising slow breathing. Return to bed when you begin to feel sleepy again.
Avoid watching the clock: as repeatedly checking the time may increase worry and make it more difficult to settle.
When might it be time to seek help?
Occasional poor sleep is part of life. But if sleep difficulties have continued for several months, are affecting your everyday life or aren't improving despite making changes, it may be worth speaking with your GP or another healthcare professional.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a recommended treatment for persistent insomnia and focuses on the thoughts, behaviours and habits that can maintain sleep difficulties.
Mindfulness can also be a useful complementary approach, particularly where worry, stress or difficult thoughts are making it harder to settle.
You can read more about our Better Sleep programme if you'd like to explore how mindfulness and practical sleep strategies can be brought together.
These suggestions are consistent with current NHS guidance for improving sleep and managing insomnia.
Adapting to changes in sleep
Sleep naturally changes as we age. We may spend less time in deeper sleep, wake more often during the night or feel sleepy earlier in the evening. This does not necessarily mean that something is wrong, but it can feel unfamiliar or frustrating.
Sleep in later life can feel a little like settling into a new house: the layout may initially feel unfamiliar, but understanding its patterns can help us develop routines that feel more comfortable.
Healthy ageing is not about perfect sleep every night. It is about creating conditions that help the mind and body feel more settled, supported and able to rest.
Rest can be part of living well - not something that has to be earned.
Mental Health Support:
Your GP is always a helpful first contact.
Talking Therapies are the NHS free therapy service: https://www.nhs.uk/tests-and-treatments/talking-therapies/
Age UK Advice Line- 0800 678 1602
Shout is a free, confidential, 24/7 crisis text service in the UK. To connect with a trained volunteer when struggling to cope, text Shout to 85258
Samaritans call 116 123
AGE UK Silver Line Helpline- 0800 4 70 80 90. Free, confidential support, friendship and conversation available 24/7.
The Mindful Life Group offers 1:1 therapy for older adults. These are offered at a subsidised rate of £50 per session. https://www.the-mindful-life.com/individual-therapy
References:
Age UK. (2025) Your mind matters. https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/mental-wellbeing/
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