Three common issues that lower sleep scores for people over 65 and three simple fixes.

Experts say three common metrics—shorter sleep duration, reduced deep (slow wave) sleep, and more fragmented sleep—often lower sleep-tracker scores for people over 65, and they describe simple lifestyle steps that can help improve sleep patterns.

Many older adults see lower sleep-tracker scores even after nights that feel restful. Health experts interviewed for this article identified three specific metrics that commonly pull down those scores. The experts explain why these changes happen with age and offer straightforward, reported measures that can influence sleep quality. The focus is on routine, activity, and sleep environment rather than aiming for perfect tracker numbers. What experts found: - Sleep duration commonly falls by about 30–60 minutes after age 60–65, though adults still generally need roughly six to eight hours across a 24-hour period, including short naps (experts: Mike Wakeman, Dr. Deborah Lee). - Slow wave or deep sleep declines with age and may be reduced substantially by age 70; this reduction is linked to hormonal and brain changes and less intense daytime activity (experts: Dr. Lee, Mike Wakeman). - Fragmented sleep becomes more frequent in older adults, which can reflect lighter sleep, health conditions, medications, nocturia (more nighttime bathroom trips), pain, or sleep disorders such as sleep apnea (experts: Dr. Jade Wu, Dr. Lee, Wakeman). Summary: Experts report that simple, consistent strategies are most often recommended to support better sleep architecture and tracker scores. Reported measures include maintaining consistent sleep and wake times, morning light exposure, regular physical activity including resistance training, brief daytime naps when needed, and basic sleep-hygiene steps such as a cool, dark, quiet bedroom and limiting evening alcohol. Sleep trackers can help show patterns for medical discussions, and the experts note that persistent severe symptoms like ongoing exhaustion, loud snoring with gasping, or major insomnia warrant medical assessment.