Ok, So finally you’ve been hydrating (I know, I know!) and now you’re waking up at night to pee… this is whats normal.
As we age, our sleep patterns naturally shift. Research from Harvard Medical School shows that our circadian rhythms advance, meaning we naturally fall asleep earlier and wake up earlier.
Which is why I encourage you to fall asleep when you are tired, instead of pushing past your tired time and getting a second wind!
So, how many wake-ups are normal by age?
- The National Sleep Foundation says one waking per night is typical for younger adults. But after 65? Two, three, or even four wake-ups can be expected.
- Johns Hopkins Medicine found we actually wake up about 20 times per night—most of which we don’t even remember.
- The National Institute on Aging warns that feeling tired every morning could be a sign you’re not getting the rest your body needs.
Why does this matter? Because quality sleep is crucial for keeping you strong, sharp, and full of energy—so you can do the things you love, whether it’s hiking, traveling, or simply enjoying time with family.
Active Agers and Grandparents take note! Sleep plays a huge role in:
✅ Cognitive Health – Poor sleep has been linked to memory loss and a higher risk of Alzheimer’s, according to the National Institute on Aging.
✅ Physical Strength & Balance – Sleep helps maintain muscle mass and coordination, reducing fall risk, per the Journal of Clinical Sleep Medicine.
✅ Heart Health & Longevity – The American Heart Association states that people who consistently get good sleep have lower risks of heart disease, high blood pressure, and stroke.
✅ Energy & Immune Function – The Centers for Disease Control (CDC) reports that sleep deprivation weakens the immune system, making you more vulnerable to illness.
So, if you’re waking up multiple times a night and struggling to feel rested, it’s not just an inconvenience—it could be affecting your long-term health.
Waking up at Night? Here are my best tips:
Tip #1
Front load your hydration for the day and try to finish most of your liquids between 5-6pm. Remember half of your body weight in ounces of water is your baseline of liquids for the day.
Tip #2
Avoid caffeinated beverages after 12pm. The hard life of caffeine is 5-7 hours and can affect that glorious deep sleep.
I am doing something really special on Instagram this month and I would love to have you take a look.
Each week of the month is focusing on different ways you can look and feel, well basically 10 years younger. Here’s a sample. Be sure to follow me on Instagram to see all the posts and let me know in the comments what you think!
More Sleep Tips:
Kristen Coffield
I am the Founder of Active Grandparenting™ & The Culinary Cure™ and Author of Active Grandparenting. I am a passionate advocate for food as medicine, life navigator and culinary coach. This is my space for sharing what excites, inspires and motivates me to live my best life. It began as a recipe blog for nourishing, simple, weekday meals and has become something much bigger… a guide to resilient wellness. I am excited to share my knowledge of how daily habits can cumulatively help you to live like you mean it and age like you want to.