Is it normal to need more sleep as you age — for adults over 60 managing chronic pain?

Short answer

Why people ask this

Older adults living with chronic pain often notice fragmented nights and heavier daytime sleepiness. Pain flares, nighttime awakenings, and sedating pain medications can make it seem like more sleep is necessary. Aging also brings lighter, shorter deep sleep and more awakenings, which pain can amplify. People wonder whether extending time in bed is healthy or if pain, sleep apnea, depression, or medication side effects are driving the change.

When it might be safe

• Sleeping a bit longer (e.g., 8–9 hours) during pain flares or after poor nights, if you still feel rested and function well
• Shifting to an earlier, consistent bedtime and wake time that fits pain patterns and evening medication timing
• A brief daytime nap (10–20 minutes) when pain or sedating meds cause sleepiness, avoiding late-afternoon naps
• Using non-drug wind-down routines (heat, gentle stretches, relaxation) to reduce pain arousal at bedtime

When it is not safe

• Regularly sleeping 10+ hours or still feeling unrefreshed despite long sleep, especially with chronic pain
• Marked daytime sleepiness, dozing off unintentionally, or new confusion after starting or increasing opioids, gabapentinoids, or muscle relaxants
• Loud snoring, witnessed apneas, or morning headaches suggesting untreated sleep apnea (more common over 60 and worsened by sedatives)
• Relying on multiple sedating agents (e.g., opioid plus benzodiazepine plus alcohol) to extend sleep
• Withdrawing from usual daytime activity because extra sleep seems necessary to cope with pain

Possible risks

• Oversleeping or heavy sedation can increase fall risk and morning grogginess, especially with opioids or gabapentinoids
• Untreated sleep disorders (sleep apnea, restless legs) worsen pain sensitivity and cardiovascular risk if masked by extra sleep
• Irregular schedules and long naps can deepen insomnia, leading to more fragmented nights and fatigue
• Depression or low activity levels can present as needing much more sleep and may delay recovery
• Prolonged time in bed can reduce conditioning and joint stability, potentially worsening musculoskeletal pain

Safer alternatives

• Optimize pain control timing: coordinate long-acting analgesics or non-drug measures (heat, TENS, gentle stretching) to cover the night rather than extending sleep
• Screen and treat comorbid sleep issues common over 60 (sleep apnea evaluation, restless legs/iron studies, nocturia strategies)
• Review medications with your clinician to reduce sedating combinations and consider non-sedating options or earlier dosing
• Use CBT-I strategies tailored for chronic pain: fixed wake time, stimulus control, and restricting time in bed to consolidate sleep
• Daytime pain management and movement: paced walking, physical therapy, tai chi, and light strength work to improve sleep drive
• Address mood and stress that amplify pain-related arousal (brief psychotherapy, relaxation training, mindfulness)

Bottom line

Needing slightly more sleep with chronic pain in your 60s can be normal, especially during flares, but persistent long sleep or unrefreshing sleep points to treatable issues like medication effects, sleep apnea, insomnia, or mood concerns. Aim for consistent, high-quality sleep and coordinated pain care rather than simply adding hours.

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