Sleep Hygiene for Older Adults: Supporting Brain Health, Memory, and Recovery

Introduction: Why Sleep Changes as We Age—and What to Do About It

Sleep becomes more elusive for many older adults, yet it is more essential than ever. Aging brings physiological changes that affect sleep duration, depth, and timing. These changes—combined with chronic health conditions and airway issues—often lead to sleep disturbances that compromise memory, recovery, and overall well-being.

At BreatheWorks, we work with older adults to improve airway health and sleep quality using functional interventions such as myofunctional therapy, sleep coaching, and personalized care. Addressing the root causes of poor sleep helps support cognitive health, reduce inflammation, and enhance quality of life.

What Changes in Sleep with Age?

Starting around age 60, many people experience:

• Lighter, more fragmented sleep

• Earlier wake times and difficulty falling back asleep

• Reduced slow-wave (deep) and REM sleep

• Increased risk of obstructive sleep apnea and snoring

• Altered circadian rhythms and sensitivity to light

These changes are often worsened by medication side effects, pain, stress, and airway dysfunction—especially mouth breathing or TMJ dysfunction that interferes with airway stability.

The Airway-Sleep Connection in Older Adults

Age-related muscle tone loss can affect the upper airway, increasing the risk for:

• Snoring and sleep apnea

• Nighttime gasping or waking

• Shortness of breath while sleeping or at rest

• Bruxism or clenching during sleep

These symptoms contribute to sleep fragmentation, oxygen desaturation, and cognitive decline. Yet many patients remain undiagnosed or undertreated.

Myofunctional Therapy for Aging Airway Support

Myofunctional therapy improves tone and function in the mouth, throat, and respiratory muscles. At BreatheWorks, we tailor this therapy to:

• Strengthen tongue and lip muscles for better airway stability

• Promote nasal breathing to prevent overnight desaturation

• Reduce reliance on CPAP for some mild sleep apnea cases

• Support daytime breath control and relaxation

This approach can be combined with sleep apnea therapy, positional therapy, or oral appliance use.

Sleep Hygiene Strategies for Older Adults

1. Stick to a consistent routine

Go to bed and wake up at the same time daily, even on weekends.

2. Minimize long daytime naps

Limit naps to 20–30 minutes earlier in the day to preserve nighttime sleep pressure.

3. Create a sensory-friendly sleep environment

Reduce noise, maintain a cool room (65–68°F), and block outside light with curtains.

4. Support nasal breathing and airway tone

Use nasal strips or dilators, elevate the head of the bed, or practice nasal breathing exercises.

5. Avoid stimulants and heavy meals

Minimize caffeine after noon, and avoid heavy or spicy foods within 3 hours of bedtime.

6. Incorporate gentle evening movement

Light stretching or breathing-based relaxation promotes parasympathetic regulation.

7. Evaluate for airway and postural dysfunction

Partner with a speech-language pathologist near you who can assess the functional role of airway and posture in your sleep quality.

When to Seek Help

You may benefit from professional evaluation if you:

• Wake up tired despite a full night in bed

• Snore loudly or stop breathing during sleep

• Have shortness of breath, jaw pain, or dry mouth

• Feel foggy or forgetful during the day

• Have been diagnosed with sleep apnea but still struggle with rest

Our speech therapy Portland team works with medical providers, dentists, and sleep clinics to offer coordinated care.

Final Thoughts: Better Sleep Is Possible at Any Age

Sleep is a biological reset for your brain, muscles, and immune system. With the right support, older adults can regain deeper rest, sharper cognition, and more energy for daily life.

At BreatheWorks, we combine evidence-based sleep hygiene strategies with functional therapy to help every patient breathe, sleep, eat, talk, and feel better—at every stage of life.

Sources:

• National Institute on Aging: Sleep and Aging

• Journal of Gerontology: Age-Related Sleep Architecture Changes

• Sleep Foundation: Airway and Sleep in Older Adults

• ASHA.org: Myofunctional and Speech Pathology Support for Aging Populations

• BreatheWorks.com: Therapy Approaches for Older Adult Wellness