Many families notice small changes in an older loved one’s sleep. They may mention waking up more during the night or feeling tired even after spending hours in bed. Some may even begin to forget things more often or feel less focused during the day.
These changes can be concerning, especially when they affect mood, memory, or daily routines.
Sleep patterns often shift with age. While occasional restlessness is normal, persistent sleep issues can have a more significant impact. Studies continue to show the strong connection between good sleep for brain health and overall cognitive function.
In fact, getting enough restful sleep may help reduce the risk of memory loss and support mental sharpness.
At Pegasus Senior Living, we’re proud to support older adults through our 2025 Brain Health Initiative. As part of this program, we help residents and families understand how rest affects the brain. Through education, wellness routines, and personalized care, we offer tools to promote better sleep and better health.
Good sleep patterns help older adults stay energized for social connections, maintain a healthy appetite, and stay active with daily movement.
This article serves as a helpful guide for families and seniors seeking to enhance sleep quality and promote brain health. With the proper habits and support, better rest is within reach.
Why Sleep Is Essential for the Brain
Sleep is not just rest. It’s a critical time when the brain processes information, forms memories, and clears out waste. The stages of sleep include deep sleep, also known as slow wave sleep, and rapid eye movement (REM) sleep. These stages help the brain recharge and prepare for a new day.
The sleep-wake cycle, also known as the circadian rhythm, shifts naturally with age. This can make it harder for older people to fall asleep or stay asleep. But getting the right amount of sleep is just as important for seniors as it is for younger adults.
How Much Sleep Do Seniors Need?
A common question is, how much sleep do seniors need to support brain health? Most experts recommend seven to eight hours of sleep per night for older adults.
Some may feel rested with slightly less, but consistently getting fewer than six hours may harm cognitive function.
A lack of quality sleep has been shown to increase the risk of conditions like Alzheimer’s and dementia.
Good sleep supports:
- Clearer thinking
- Better decision-making
- More stable moods
It also helps the brain consolidate consciousness — a process known as sleep for memory formation.
Signs of Poor Sleep in Seniors
Not all sleep problems are obvious. Here are a few signs that may indicate trouble:
- Feeling tired even after a full night in bed
- Difficulty focusing or remembering things
- Increased irritability or mood swings
- Falling asleep during the day
- Trouble staying asleep or waking up too early
If these signs persist, it may be time to talk with a health care provider. They may suggest reviewing medications, lifestyle habits, or even trying sleep medicine or cognitive behavior therapy.
Practical Tips to Improve Sleep
Making small changes can go a long way in supporting better sleep. Try these habits to build a better bedtime routine:
- Stick to a schedule: Go to bed and wake up at the same time every day. This helps reset your circadian rhythm.
- Create a calming routine: Wind down with quiet activities, such as reading or gentle stretching.
- Limit screens before bed: Avoid TV, tablets, and phones for at least an hour before sleep.
- Watch what you eat and drink: Avoid caffeine, heavy meals, and alcohol close to bedtime.
- Get daylight exposure: Spend time outdoors during the day to support your sleep-wake cycle.
- Keep naps short: If needed, limit naps to 20-30 minutes early in the day.
Sleep Aids for Seniors
Some sleep aids for seniors can help with occasional restlessness. Always consult a doctor before trying new remedies, especially if you are taking other medications. Options may include:
- Melatonin supplements to help regulate the sleep cycle
- Weighted blankets to promote calm
- Herbal teas with ingredients like chamomile or valerian root
- Sound machines to mask background noise
- White noise apps or music designed for relaxation
If natural remedies are not enough, a doctor may explore sleep medicine options or recommend a sleep study to rule out sleep disorders.
How Community Living Supports Better Sleep
Many seniors living alone face invisible sleep barriers beyond typical sleep hygiene advice. Safety concerns, irregular meals, and social isolation create stress that keeps minds active at bedtime.
According to Dr. Sandra Petersen, Senior Vice President of Health and Wellness at Pegasus Senior Living, “Safety weighs on the mind of many who live alone. Just knowing there’s someone nearby to help is very comforting.”
Community living offers natural rhythms that support better sleep. Regular meal times regulate the body’s internal clock, while consistent medication schedules prevent sleep interference.
Most importantly, daily socialization creates ideal conditions for a restful night’s sleep.
“Socialization helps ‘balance’ neurotransmitters and decrease fear and loneliness, leading to better relaxation and sleep,” explains Dr. Petersen. “Humans are social creatures; we do not thrive away from others.” Meaningful daytime connections reduce anxiety and loneliness that interfere with sleep.
What Is the Best Time to Sleep for Brain Health?
Another common question is the best time to sleep for brain health. In general, getting to bed between 9 p.m. and 11 p.m. and sleeping for seven to eight hours is ideal for most seniors. This timeframe enables better alignment with the body’s natural sleep-wake rhythm, supporting longer periods of deep sleep and REM sleep.
Early to bed and early to rise may be more than just a saying; it may support better brain health in the long run.
Our Communities Support Brain Health and Sleep, Too
At Pegasus Senior Living communities, we create environments that support rest and cognitive well-being. As part of our Brain Health Initiative, we go beyond basic care to include:
- Brain-healthy menu options that reduce sugar and processed food, which can interfere with sleep
- Fitness and movement programs that promote better sleep at night
- Mindfulness activities, such as meditation and breathing exercises to reduce anxiety
- Comfortable routines and sleep-friendly spaces in our independent living, assisted living, and Connections memory care program
We also help families navigate support services such as:
- Financial planning tools for senior living decisions
- Dementia caregiver support groups
- Monthly educational events focused on wellness, including sleep for seniors
It’s Never Too Late to Get Better Sleep
Getting good sleep is one of the easiest ways to support long-term brain health. Whether you’re looking for better focus, a brighter mood, or help with memory formation, a restful night can make all the difference.
If you or a loved one is struggling with sleep issues, we invite you to visit a Pegasus Senior Living community. Our approach to wellness includes personalized routines, brain health education, and community support every step of the way. Contact a community near you today to learn more about how our communities are helping older adults sleep better and live well.