Sleep is one of the most talked-about — and most misunderstood — pillars of ageing well. How much sleep do we really need as we get older? Are night-time awakenings normal? And what actually helps improve sleep quality in real life?

In Episode 4 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the science of sleep, ageing, and circadian rhythms with one of Australia’s foremost sleep researchers, Professor Leon Lack.

Professor Lack received his first degree from Stanford University and his PhD from the University of Adelaide. Since 1971, he has taught and conducted research at Flinders University in the fields of sleep, insomnia, circadian rhythms, and bright light therapy. He has published more than 200 peer-reviewed articles, books, and book chapters, delivered over 250 conference presentations, and since 1992 has directed the non-drug treatment program for insomnia at the Adelaide Institute for Sleep Health. He is also a leader in public education on sleep and a co-inventor of a portable bright light therapy device for circadian rhythm disorders.

Together, they unpack:

• The physiology of sleep and how it changes with ageing
• Why sleep quality often matters more than total hours
• What’s normal — and what’s not — when it comes to night-time awakenings
• How much sleep adults over 40 and into older age typically need
• The relationship between sleep, brain health, cardiovascular disease, metabolic health, and mental wellbeing
• Lifestyle factors that improve or disrupt sleep, including stress, screens, timing of meals, exercise, and the sleep environment
• Evidence-based, non-drug approaches to improving sleep
• When supplements or medications help — and when they don’t

A key theme throughout the conversation is reassurance: fragmented sleep and earlier waking are often normal features of ageing, not signs of failure or disease. Professor Lack clearly explains what the evidence does — and does not — support, helping listeners move away from anxiety and toward practical, achievable improvements.

Key Takeaways & Suggested Actions:

• Sleep architecture changes with age — more awakenings are common and usually normal
• Consistent wake times and light exposure help regulate the body clock
• Sleep quality and daytime function matter more than chasing a perfect number
• Cognitive behavioural strategies outperform sleeping tablets in the long term
• Small changes to routine, environment, and expectations can meaningfully improve sleep

This episode offers a calming, evidence-based reframe of sleep, empowering listeners to work with their biology rather than against it.

Whether you’re a clinician, a midlife optimiser, or someone frustrated by changing sleep patterns, this conversation provides clarity, reassurance, and practical tools to support better sleep — and better ageing.

Reach out to Dr Susannah Ward here www.ataraxiacollective.com.au

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