Is Waking Up Early Or Sleeping Till Late Good For People In Their 60s? Doctors Break The Biggest Sleep Myth

As sleep patterns shift with age, doctors say the real question for people in their 60s is not early rising versus sleeping late, but how well the body truly rests. Sleep rarely looks the same at 60 as it did at 30.

Many older adults find themselves waking up earlier, sleeping lighter, or struggling to stay asleep through the night. While many people debate whether seniors should rise with the sun or allow themselves extra morning rest, doctors say ageing bodies follow their own internal rhythm.

“People in their 60s usually feel better when they wake up early than when they sleep late, because the body clock naturally shifts earlier,” says Dr Meenal Thakral, Attending Consultant in Geriatric Medicine at Artemis Hospitals. Still, she stresses that

consistency and sleep quality matter far more than the clock.

What Actually Changes?

Sleep is considered a fundamental biological process, yet it is far from simple. Roughly one-third of human life is spent asleep or trying to sleep. Behind the scenes, multiple brain regions coordinate signals that prepare the body for rest, regulate hormones, and maintain energy balance.

Central to this process is the circadian rhythm, often called the body’s internal clock, which aligns with day and night. According to research published by the National Institute of Aging (NIA) in February 2025, older adults need roughly the same amount of sleep as younger adults, about 7 to 9 hours per night.

Seniors tend to feel sleepy earlier in the evening and wake earlier in the morning, a shift which is also referred to as advanced sleep phase. Melatonin production declines, deep sleep reduces, and awakenings during the night become more common.

The NIA report states that while these changes are normal, persistent daytime sleepiness, difficulty falling or staying asleep, or waking unrefreshed are not inevitable parts of ageing and should prompt a conversation with a doctor.

Understanding Sleep Stages

Sleep occurs in cycles of non-rapid eye movement and rapid eye movement sleep, usually three to five cycles per night. Non-REM sleep includes deep sleep, during which brain waves slow and the body repairs tissues, strengthens immunity, and restores energy. REM sleep, where dreaming is most vivid, supports emotional processing and memory consolidation.

Both types are essential at any age. However, ageing reduces the proportion of deep sleep, leaving many older adults feeling that their sleep is ‘lighter.’

“A lot of seniors believe they are sleeping poorly simply because they wake up more often,” explains Dr Kunal Bahrani, Chairman and Group Director of Neurology at Yatharth Hospitals. “But the real indicator is daytime functioning, alertness, mood, and energy.”

Early Rising Vs Sleeping Late: What Doctors Say

The question of whether waking early or sleeping late is healthier does not have a one-size-fits-all answer. Most doctors agree that alignment with the body clock matters more than the specific hour.

Dr Meenal Thakral explains that older adults often feel better when they wake earlier because their internal rhythm supports it. “Getting up early can give you more energy, improve mood, and increase exposure to natural light, which benefits bone health and sleep quality,” she says. “But the most important thing is getting enough sleep and sticking to a regular schedule.”

Neurologist Dr Bahrani adds that forcing early mornings without adequate rest can be harmful. “Waking up early is beneficial only when it comes after adequate sleep. Forcing early mornings while sleeping late leads to fatigue, irritability, and poor concentration.”

Dr Badal Taori, Consultant in General Medicine at Medicover Hospitals, Navi Mumbai, echoes this view. “For people over 60, it is important to prioritise adequate, consistent sleep over waking up early or staying up late. Early wake times can support circadian rhythm and hormone balance, but sufficient rest and sleep quality are essential for cognitive function and overall health.”

The Natural Shift Of The Ageing Body Clock

Doctors unanimously agree that the body clock shifts earlier with age. Reduced melatonin production, changes in brain responsiveness to light, and altered hormone release all contribute to earlier sleepiness in the evening.

“This is physiology, not a habit problem,” says Dr Gagandeep Singh, Founder of Redial Clinic. “The circadian system becomes less robust with age. Fighting this shift by staying up late often results in fragmented sleep and daytime fatigue.”

Dr Taori describes this phenomenon as advanced sleep phase, noting that it affects energy levels and daily routines. “Accepting this shift rather than resisting it usually leads to better sleep quality and mood,” he says.

How Much Sleep Do People In Their 60s Really Need?

Despite widespread belief, sleep requirements never decline with age. The NIA and the National Sleep Foundation recommend seven to eight hours for older adults.

“Most people in their 60s still need around seven to eight hours of sleep,” says Dr Thakral. “Quality is more important than quantity. Restorative sleep supports memory, heart health, immunity, and emotional well-being.”

Dr Singh cautions against accepting poor sleep as normal ageing. “If someone sleeps seven hours but wakes repeatedly or feels unrested, that’s not normal ageing, it’s a treatable sleep issue.”

Dr Bahrani adds that lighter sleep often creates the illusion of reduced sleep time. “Many seniors feel they are sleeping less, even when total hours are adequate. The true test is how they feel during the day.”

Why Poor Sleep Is Risky For Seniors

Sleep plays an important role in maintaining brain, heart, and metabolic health. According to the NIA and research cited by HelpGuide.org, insufficient or poor-quality sleep in older adults is linked to increased risks of high blood pressure, heart disease, diabetes, depression, memory problems, and falls.

Older people who sleep poorly are also more prone to daytime sleepiness, accidents, and impaired decision-making. In women, long-term sleep deprivation has been associated with higher risks of weight gain and breast cancer.

“From a metabolic standpoint, disrupted sleep increases cortisol and worsens insulin resistance,” explains Dr Singh. “These changes accelerate chronic diseases we associate with ageing.”

HelpGuide.org also stresses that waking up tired every day, relying on sleeping pills or alcohol, and struggling with concentration or emotional control are signs of sleep disorders, not ageing.

How To Build A Better Bedtime Routine After 60

Doctors consistently emphasise routine as the cornerstone of good sleep in later life. “Going to bed and waking up at the same time every day helps keep the body clock in sync,” says Dr Thakral.

Dr Taori recommends avoiding screens and bright lights before bed, limiting caffeine and heavy meals, and keeping the bedroom cool, dark, and quiet.

Dr Singh adds that medication reviews are often overlooked. “Many common prescriptions affect sleep quality. Sometimes adjusting medication timing improves sleep more than any lifestyle change.”

Dr Bahrani suggests calming activities such as reading, gentle stretching, prayer, or listening to soft music. “A peaceful transition into sleep works better than forcing it,” he says.

The Role Of Daylight, Daily Habits, And Activities

Daytime behaviour strongly influences nighttime sleep. Morning sunlight exposure helps regulate circadian rhythm, while regular physical activity improves sleep depth and duration. Conversely, inactivity, irregular meal times, and excessive screen use disrupt sleep.

“Older adults benefit from planning their day around their natural rhythm,” says Dr Bahrani. “Morning light, regular meals, and movement stabilise sleep patterns.”

Is Early Rising Better Than Sleeping Late?

The doctors believe that there is no universally “correct” wake-up time for seniors. What matters is consistency, alignment with the body’s natural rhythm and restorative sleep.

“Health in the 60s and beyond is less about the clock and more about regularity and quality,” says Dr Bahrani. “Seniors should follow what makes them feel refreshed rather than chasing an ideal wake-up time.”

Dr Singh summarises it simply, “The real question isn’t early versus late. It’s whether your sleep supports your health.”

Ageing inevitably brings changes to sleep, but poor sleep does not have to be accepted as normal. Research from the National Institute on Aging confirms that older adults still need adequate, high-quality rest. Doctors agree that waking up earlier often feels natural and beneficial, but only when it follows insufficient sleep.

By respecting the body’s shifting clock, maintaining consistent routines, and acknowledging sleep problems early, people in their 60s can protect their physical health, quality of life, and mental sharpness.