I'm a Sleep Doctor-Here's Why Retirement Wrecks Your Sleep (and the 4 Things That Actually Help)
You finally retired. No alarm clock, no deadlines, no Sunday scaries. So why are you still not sleeping?
Many retirees have found themselves struggling with sleep, even without an alarm to snooze. That's because retirement can bring its own set of sleep challenges, which may surprise some retirees who assume they'll sleep more soundly once work stress no longer keeps them up at night. But, according to the sleep expert we spoke with, there's a very good reason why you're still struggling with your sleep in retirement-and he has a few tips on how adults over 60 can fix it.
The Surprising Reason Retirement Can Wreck Your Sleep
If you're struggling to catch some zzzz's in retirement, you're not alone. Dr. Eric Zhou, an Associate Professor of Psychiatry at Harvard Medical School and a faculty member in the Division of Sleep Medicine, says there are a few reasons this happens, some more obvious than others.
"As we age, rates of sleep disorders such as obstructive sleep apnea and periodic limb movement disorder increase," he explains, adding that this happens at the same time that other age-related health issues can start to present. "So by the time someone hits retirement, it is likely that there are more medical challenges to deal with that can impact sleep in a negative way."
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But beyond the typical physical changes people go through at this age, Dr. Zhou says a lack of structure can also disrupt your sleep. "A major issue is that there is much less structure imposed on their day by needing to wake up at a certain time Monday-Friday for work," he says. "Perhaps just as important as this lack of structure in their schedule is a lack of activity during the daytime."
According to Dr. Zhou, the lack of things to keep busy can lead some retirees to nap during the day or go to bed earlier, resulting in them spending more time in bed than they need to. "The combination of an inconsistent sleep schedule and spending excessive time in bed can result in the development of insomnia symptoms," he continues. "People do not typically magically begin to require more sleep after retirement, so these changes can result in more fragmented and unpredictable sleep patterns."
The Simple Fixes That Can Help You Sleep Soundly Again
The good news is that you can make a few tweaks to your day to help ensure you're getting the right amount of shuteye each night. First, Dr. Zhou says you should meet with your doctor to get a physical to make sure there aren't any health-related concerns keeping you up at night.
"While these issues may not be the primary cause of poor sleep, they can certainly contribute, and you are much better off learning how to sleep right without the added burden of poorly managed chronic medical conditions," he says.
Next, he suggests setting a sleep schedule...and sticking with it. "Contrary to popular opinion, ending your sleep at the same time is far more important than going to bed at the same time," he says. "This is because if sleep ends at the same time each morning, it establishes a strong rhythm which establishes when you will feel sleepy on the next night."
After that, Dr. Zhou says you'll want to make sure you're getting outside first thing in the morning. "This powerful circadian rhythm signal sets your internal biological clock, and signals to your body that it is time to stop producing melatonin," he says. "As a result, you will begin to feel more alert in the morning."
Lastly, Dr. Zhou says that you should create a "do less" window each night. "A few hours before bedtime, turn off the laptop and stop trying to solve all of your day-to-day problems," he says. "Find activities that you enjoy or allow you to decompress. About an hour before bedtime, start winding down from cell phone use. I worry less about blue light exposure and more about the stress that cell phones create."
Thankfully, Dr. Zhou says that the data suggest that for many retirees, sleep improves in retirement. "As long as a retiree doesn't take too much advantage of the extra free time they have to stay in bed all day, retirement could be the cure to what ails their sleep!"
Disclaimer: This article is for informational purposes only and does not constitute financial advice.
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This story was originally published June 14, 2026 at 6:31 AM.