Melatonin and Ageing: What Seniors Need to Know
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As we age, sleep often becomes lighter, shorter, and harder to come by. Many older New Zealanders find themselves waking through the night or struggling to drift off in the first place. One reason behind this shift is a natural decline in melatonin, the hormone that helps regulate our internal body clock. Understanding melatonin for seniors can help older adults and their families make sense of these changes and explore healthier approaches to rest.
Melatonin is produced by the pineal gland in response to darkness, signalling to the body that it is time to sleep. Levels typically peak in childhood and gradually decrease with age. By the time many people reach their sixties and seventies, melatonin production may be significantly lower than in their younger years. This decline is thought to contribute to common sleep complaints among seniors, including difficulty falling asleep, fragmented sleep, and waking earlier than desired.
Several everyday factors can further affect melatonin levels. Reduced exposure to natural daylight, common among those who spend more time indoors, can disrupt the body’s internal rhythm. Screen use in the evening, certain medications, and irregular sleep schedules may also play a role. Some health conditions that become more common with age, such as dementia or chronic pain, are linked with disturbed melatonin production as well.
For many seniors in New Zealand, simple lifestyle habits can support the body’s natural melatonin rhythm. Spending time outdoors during the day, particularly in the morning, helps reinforce healthy sleep-wake cycles. Keeping bedrooms dark and cool in the evening, limiting bright screens before bed, and maintaining a consistent sleep and wake time can also make a noticeable difference. Gentle daytime activity and a calming pre-bed routine may further support natural melatonin release.
Some older adults consider melatonin supplements to help with sleep difficulties. While these are available in New Zealand, they are not suitable for everyone and can interact with certain medications or health conditions. Anyone considering melatonin supplementation should speak with a GP or pharmacist first, particularly given the range of medications many seniors already take.
Sleep plays an important role in memory, mood, and overall wellbeing at every stage of life, but it becomes especially important as we age. By understanding how melatonin changes over time, seniors and their whanau can take practical steps toward better rest and, in turn, better quality of life.
