Sleep Improvements in Retirement

Research Highlight

One of the most commonly anticipated benefits of retirement is no longer having to set an alarm. Most people look forward to waking up when they want, and generally doing what they want, when they want. We also know that sleep plays a critical role in our physical and cognitive health, such as functioning of the immune system, cardiovascular health, mood, and memory.

So how do changes in sleeping patterns actually play out in retirement? Do retirees see improvements in sleep that may benefit their health?

Researchers are indeed finding signs of improvements in sleep soon after retirement, and continuing several years into retirement. Generally speaking, studies observing sleep changes both before and after retirement find that retirees are getting an average of about 20 to 30 more minutes of sleep per night [a,b]. Retirees are going to sleep later, but they are also waking up significantly later, resulting in a net increase in their sleep duration. Furthermore, and perhaps more importantly, sleep disturbances such as premature awakening, restless sleep, and non-restorative sleep improved after retirement [c]. 

Retirees are going to sleep later, but they are also waking up significantly later, resulting in an average of about 20 to 30 more minutes of sleep per night.

As many retirees expect, no longer being tied to work schedules and reduced stress appear to contribute to improvements in sleep duration and quality. This is evident in studies showing improvements in duration of sleep on weeknights rather than weekends [1, 2]. Also, those with an evening circadian preference (preferring to stay up later) show a more significant change in their wake-up time. These findings suggest that work schedules do require many people to wake up earlier than may be optimal with their circadian rhythms. 

In terms of reduced stress, researchers found that those who retired from high-demanding jobs were most likely to experience sleep difficulties before retirement, and also see significant improvements after. These retirees will not only experience benefits of reduced stress in general, but also from more restorative sleep and its impact on health.

So how can you also experience the benefits of better sleep in retirement? Improvements in sleep may not always come about so easily in retirement. So we outlined a few tips to keep in mind to support improvements with your sleep with retirement:

1. Don’t ditch the alarm yet...Your circadian rhythm loves predictability. So while sleeping longer certainly has its benefits, waking up at the same time each morning will help your body achieve a stable cycle of sleep with more restorative sleep. Whether or not you use an alarm clock, consider strategies that will help you wake up around the same time each day.

2. Take advantage of the early morning sunlight. Another factor that has an impact on your circadian rhythm is exposure to sunlight within 15-30 minutes of waking. So while it may be enticing to lounge around, getting out of bed and outside shortly after waking can also be an important factor in improving the quality of your nighttime sleep.

3. Keep up daytime physical activity. At Retirement Life Plan, we talk about the importance of quality over quantity when it comes to your retirement pursuits. At the same time, maintaining adequate activity levels does play a role in retirement wellbeing; it also plays a role in the quality of your sleep. Among other benefits, daytime physical activity is going to support your circadian rhythm.

4. Watch your stress levels. Although we tend to think of retirement as an extended holiday, it is not uncommon to experience some struggles in leaving work behind and adjusting to a new way of living. Be sure to reach out to friends who can provide a supportive presence if you are finding retirement to be more challenging than you expected. Also, have a look at the resources available on our website around non-financial retirement preparation. Taking steps to navigate this significant life transition is one way to help ease any stress that might be experienced in the early part of retirement.

5. Talk with your doctor about ongoing sleep disturbances. Although the research here indicates that sleep improves with retirement, some sleep conditions can significantly interfere with the quality of your sleep (e.g., sleep apnea). If you are experiencing daytime sleepiness or disturbances in nighttime sleep, make sure to check in with your doctor.

Other than that, go on to embrace the opportunity that retirement offers, and enjoy your sleep!

For more information on sleep, see:

https://www.sleepfoundation.org/circadian-rhythm

https://www.sleepfoundation.org/sleep-disorders

[1]Garefelt, J., Gershagen, S., Kecklund, G., Westerlund, H., & Platts, L. G. (2021). How does cessation of work affect sleep? Prospective analyses of sleep duration, timing and efficiency from the Swedish Retirement Study. Journal of Sleep Research, 30(e) 13157. https://onlinelibrary.wiley.com/doi/pdf/10.1111/jsr.13157

[2]Hagen, E. W., Barnet, J. H., Hale, L. & Peppard, P.E. (2016). Changes in Sleep Duration and Sleep Timing Associated with Retirement Transitions. Sleep, 39(3): 665–673. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763359/

[3]Peristera, P., Nyberg, A., Magnusson Hanson, L. L., Westerlund, H., & Platts, L. G. (2022). How consistently does sleep quality improve at retirement? Prospective analyses with group-based trajectory models. Journal of Sleep Research, 31 (e13474). https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jsr.13474