Why your dreams and sleep matter more after sixty
December 15, 2025
Professor Dr Zahari Ishak notes that in older adults, recurring intense dreams with breathlessness may be a warning sign of heart issues and should not be ignored.
Sleep is no longer just about feeling rested when you wake up. As we grow older, sleep becomes deeply connected to how clearly we think, how well our hearts function, how steady our emotions feel, and how well we age overall. Yet many seniors quietly struggle with sleep problems, assuming that poor sleep is simply “part of getting older.”
At the Supporting Mental-Wellbeing Together – Rewirement, Not Retirement conference, Professor Dr Zahari Ishak, Deputy Director of the Wellbeing Research Centre at UCSI Cheras, Kuala Lumpur, delivered a powerful message during his talk, “Sleeping Well, Aging Well – The Untold Secret After 60.” His message was clear and reassuring: sleep problems are common, but they are not inevitable, and they are highly treatable. The dreams we have – and what they are trying to tell us In psychology, dreams are not random images. They are closely linked to our experiences, emotions, and subconscious thoughts. Dr Zahari explains that there are three main types of dreams, each carrying important clues about our mental and emotional wellbeing. Nightmares (threat or anxiety dreams) are vivid, frightening dreams that may leave you waking up in fear or distress. These dreams often reflect real-life stress, trauma, unresolved conflicts, or long-standing worries. While unpleasant, they may serve a purpose — helping the brain rehearse how to respond to perceived threats. Lucid dreams (awareness dreams) occur when the dreamer realizes they are dreaming and may even influence what happens next. According to Dr Zahari, these dreams often emerge from a lifetime of experiences — some joyful, others painful. Drawing on Sigmund Freud’s theory, he explains that painful experiences are often suppressed or repressed, gradually filling the unconscious mind and surfacing during sleep. Recurring dreams (repetitive dreams) repeat the same storyline or theme again and again. These dreams may signal unresolved emotional issues or psychological imbalance, highlighting areas in life that still need attention or closure. “Life is full of experiences,” Dr Zahari explains. “Not all experiences are good. Some experiences are very hurting. When pain is suppressed, the unconscious mind grows bigger, and sleep becomes the stage where these experiences return.” Why sleep is not optional – at any age Many seniors know they should sleep six to eight hours a night. Yet in reality, sleep can feel elusive. Some people sleep ten hours but still wake up tired. Others wake repeatedly throughout the night. Dr Zahari reminds us that sleep is not something we can skip or postpone. “Sleep is not optional,” he stresses. “We cannot avoid sleep. We need to sleep.” Research consistently shows that seven to eight hours of quality sleep each night is linked to better brain health, physical health, and emotional wellbeing in older adults. Chronic lack of sleep, on the other hand, increases the risk of cognitive decline, dementia, heart disease, and even certain cancers. The most important takeaway is consistency — not perfection. Aim to get seven to eight hours of sleep regularly, not just occasionally. Building a healthier sleep routine after 60 So what actually helps older adults sleep better? One of the most powerful tools is a regular sleep–wake cycle. Going to bed at roughly the same time each night and waking at the same time each morning helps regulate the body’s internal clock. Daily sunlight exposure and physical activity also play a major role. A short morning walk, light gardening, or gentle exercise helps the body feel naturally tired at night. Dr Zahari explains that as we age, sleep naturally changes:
These changes are common — but they should not be ignored. Excessive sleepiness is not ‘normal ageing’ “Excessive daytime sleepiness is not a normal part of ageing,” Dr Zahari emphasizes. If you find yourself constantly dozing off during the day, or if a loved one does, it is important to seek medical advice. The good news is that sleep disorders are highly treatable in older adults. Many seniors believe that poor sleep, depression, and fatigue are untreatable parts of ageing. This is simply untrue. Depression is highly treatable in later life, and insomnia can often be managed without medication. Insomnia and its most effective treatment Insomnia includes difficulty falling asleep, staying asleep, waking too early, or waking feeling unrefreshed. Chronic insomnia is usually defined as symptoms occurring three or more nights a week for at least three months. “The frontline treatment for insomnia in older adults is cognitive behavioural therapy for insomnia (CBT-I),” Dr Zahari explains. “It is highly effective, even without medication.” He adds candidly that even experts struggle with sleep from time to time, reminding seniors that improvement — not perfection — is the goal. When dreams may signal heart health concerns As we grow older, dreams themselves can sometimes carry health warnings. Dr Zahari highlights an important but often overlooked issue: certain recurring dreams combined with breathing difficulty may indicate heart-related problems. If you frequently dream of running, climbing, or falling — and wake up short of breath — it may be more than just a dream. Occasional episodes during fever or illness are usually harmless. However, if this happens two or three times a week, medical evaluation is essential. Night-time awakenings: move slowly, stay safe Many seniors wake at night to use the bathroom. Dr Zahari advises caution. Do not jump out of bed immediately. Sit upright for a minute, stabilize yourself, then walk slowly. Cold floors, sudden movement, and changes in body position can strain the heart and alter blood pressure. Understanding sleep stages as we age Sleep cycles through different stages every 90 minutes, repeating four to six times each night:
Most adults need around two hours of REM sleep per night. Wearable devices can help seniors understand their sleep patterns and blood pressure trends. Why balance matters more than hours “If you sleep eight hours but still feel tired,” Dr Zahari explains, “it means your deep sleep and REM sleep were insufficient.” What matters most is achieving a healthy balance between light sleep, deep sleep, and REM sleep. Together, these stages help repair the body, activate the brain, and regulate emotions. Practical, senior-friendly sleep tips
Forming a routine helps the brain recognize when it is time to rest. Sleep is not a luxury — it is one of the most powerful tools we have for protecting our brains, hearts, and emotional wellbeing as we age. Dreams, sleep stages, and daily habits all work together to shape how well we live after 60. With the right knowledge, medical guidance, and gentle lifestyle changes, better sleep — and better ageing — is truly within reach. |
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