Sleep is one of those things we take for granted when we’re younger, but as we get older, it becomes more unpredictable.
Many people find themselves waking up more often during the night, struggling to fall asleep, or feeling less rested even after a full night in bed. While ageing naturally changes how our body regulates sleep, diet can play a surprisingly big role in improving the quality of rest. Here’s why sleep gets tougher with age—and a few foods that can help fix it.
1. Melatonin levels naturally decline.
Melatonin is the hormone that tells your body when it’s time to sleep, but as we age, we produce less of it. This can make it harder to fall asleep and stay asleep, leading to more restless nights. Without enough melatonin, the body struggles to maintain a consistent sleep-wake cycle, making it more likely that you’ll experience fragmented sleep.
What helps: Cherries, especially tart cherries, are one of the best natural sources of melatonin. Drinking a small glass of tart cherry juice in the evening may help encourage better sleep.
2. Circadian rhythms become less reliable
Your internal body clock, or circadian rhythm, controls when you feel awake and when you feel tired. As you age, this system can become less consistent, making it harder to maintain a regular sleep schedule. You may find yourself waking up much earlier than you used to, or struggling to stay asleep through the night.
What helps: Walnuts contain a small amount of natural melatonin and healthy fats that support brain function, helping to regulate your sleep cycle. A handful before bed could make a difference.
3. Stress and anxiety increase
With age comes more responsibilities, worries, and often higher stress levels, all of which can make it harder to relax at night. Racing thoughts and anxiety can prevent deep, restorative sleep. Over time, chronic stress can make sleep problems worse, creating a cycle of exhaustion and frustration.
What helps: Bananas contain magnesium and potassium, both of which help relax muscles and promote a sense of calm, making it easier to drift off to sleep.
4. The body becomes more sensitive to caffeine
As people age, their ability to metabolise caffeine slows down. That means a cup of coffee in the afternoon that once had no effect could now keep you awake for hours. This sensitivity can lead to difficulty falling asleep or staying asleep, even if you don’t drink caffeine late at night.
What helps: Herbal teas like chamomile and valerian root tea contain natural compounds that encourage relaxation and improve sleep quality without caffeine.
5. Digestion slows down
Metabolism naturally slows with age, which means heavy meals before bed can lead to bloating, acid reflux, and discomfort that makes it harder to sleep. Eating too close to bedtime can cause indigestion, making it difficult to lie down comfortably without feeling heartburn or pressure.
What helps: Oats are light on the stomach and contain tryptophan, which helps the body produce serotonin—a hormone that contributes to relaxation and sleep.
6. More frequent bathroom trips
As bladder control changes with age, many people wake up multiple times a night to use the bathroom, disrupting sleep. This happens because the kidneys don’t process fluids as efficiently overnight, and the bladder’s ability to hold urine weakens.
What helps: Pumpkin seeds are packed with magnesium, which can help relax the bladder and reduce nighttime wake-ups caused by urinary urgency.
7. Changes in brain activity
The ageing brain goes through shifts that can reduce the amount of deep, restorative sleep you get. This can leave you feeling groggy even after a full night’s rest. Over time, this lack of deep sleep can contribute to memory problems, mood swings, and lower energy levels.
What helps: Fatty fish like salmon and mackerel contain omega-3s and vitamin D, both of which support brain function and improve sleep quality.
8. Less exposure to natural light
Many older adults spend more time indoors, reducing their exposure to natural sunlight. This can weaken the body’s natural ability to regulate sleep-wake cycles. Without enough daylight, the body struggles to differentiate between day and night, leading to sleep disturbances.
What helps: Eggs are one of the best food sources of vitamin D, which plays a key role in supporting a healthy sleep cycle.
9. More aches and pains
Joint pain, muscle stiffness, and other physical discomforts become more common with age, making it harder to find a comfortable sleep position. Tossing and turning throughout the night only adds to the problem, leading to more restlessness.
What helps: Dark leafy greens like spinach and kale are rich in magnesium, which helps relax muscles and reduce nighttime cramping or restlessness.
10. Medications interfere with sleep
Many common medications for high blood pressure, depression, or chronic pain have side effects that can make it harder to fall or stay asleep. Some medications can cause drowsiness at the wrong times or lead to vivid dreams that interrupt deep sleep.
What helps: Almonds contain both magnesium and healthy fats that support relaxation and may counteract some of the negative effects of medications on sleep.
11. Blood sugar fluctuations
Unstable blood sugar levels can cause night-time wake-ups, especially in people with diabetes or prediabetes. A sudden drop in blood sugar can trigger cortisol release, which signals your body to wake up in the middle of the night.
What helps: Greek yogurt provides protein and probiotics that help regulate blood sugar levels and promote digestive health, which can lead to more stable sleep patterns.
12. Increased sensitivity to noise
Source: Unsplash As people age, they often become lighter sleepers, waking up more easily due to background noise or minor disturbances. This is because the brain’s ability to “tune out” irrelevant sounds decreases over time, making small noises more disruptive.
What helps: Turkey contains tryptophan, an amino acid that supports serotonin production and naturally helps the body prepare for sleep.
13. Lack of hydration balance
Source: Unsplash Drinking too much before bed can lead to frequent wake-ups, but not drinking enough can cause dehydration, which can lead to restlessness. Dry mouth, leg cramps, and headaches caused by dehydration can all make it harder to stay asleep.
What helps: Coconut water contains natural electrolytes that help keep the body hydrated without causing excessive bathroom trips.
