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

Sleep is one of the most talked-about &mdash; and most misunderstood &mdash; 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&nbsp;Episode 4 of Be Well Age Well, hosts Dr Susannah Ward and Dr John Ward explore the&nbsp;science of sleep, ageing, and circadian rhythms&nbsp;with one of Australia&rsquo;s foremost sleep researchers,&nbsp;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&nbsp;sleep, insomnia, circadian rhythms, and bright light therapy. He has published more than&nbsp;200 peer-reviewed articles, books, and book chapters, delivered over&nbsp;250 conference presentations, and since 1992 has directed the&nbsp;non-drug treatment program for insomnia&nbsp;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:
<ul>
<li aria-level="1">The&nbsp;physiology of sleep&nbsp;and how it changes with ageing</li>
<li aria-level="1">Why sleep quality often matters more than total hours</li>
<li aria-level="1">What&rsquo;s&nbsp;normal&nbsp;&mdash; and what&rsquo;s not &mdash; when it comes to night-time awakenings</li>
<li aria-level="1">How much sleep adults over&nbsp;40 and into older age&nbsp;typically need</li>
<li aria-level="1">The relationship between sleep, brain health, cardiovascular disease, metabolic health, and mental wellbeing</li>
<li aria-level="1">Lifestyle factors that&nbsp;improve or disrupt sleep, including stress, screens, timing of meals, exercise, and the sleep environment</li>
<li aria-level="1">Evidence-based,&nbsp;non-drug approaches&nbsp;to improving sleep</li>
<li aria-level="1">When supplements or medications help &mdash; and when they don&rsquo;t</li>
</ul>
A key theme throughout the conversation is reassurance: fragmented sleep and earlier waking are often&nbsp;normal features of ageing, not signs of failure or disease. Professor Lack clearly explains what the evidence does &mdash; and does not &mdash; support, helping listeners move away from anxiety and toward practical, achievable improvements.
Key Takeaways &amp; Suggested Actions:
<ul>
<li aria-level="1">Sleep architecture changes with age &mdash; more awakenings are common and usually normal</li>
<li aria-level="1">Consistent wake times and light exposure help regulate the body clock</li>
<li aria-level="1">Sleep quality and daytime function matter more than chasing a perfect number</li>
<li aria-level="1">Cognitive behavioural strategies outperform sleeping tablets in the long term</li>
<li aria-level="1">Small changes to routine, environment, and expectations can meaningfully improve sleep</li>
</ul>
This episode offers a&nbsp;calming, evidence-based reframe of sleep, empowering listeners to work&nbsp;with&nbsp;their biology rather than against it.
Whether you&rsquo;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 &mdash; and better ageing.
Reach out to Dr Susannah Ward here&nbsp;<a href="https://www.ataraxiacollective.com.au">www.ataraxiacollective.com.au</a>

Be Well Age Well is an 8-part health and wellbeing podcast that asks a simple but powerful question:
It’s not just about how long you live — but how well you live and age.

Hosted by an inspiring father–daughter doctor duo, this series brings together credible science, lived experience, and practical wisdom to help listeners optimise their health, function, and quality of life at every age.

Your hosts are:
Associate Professor Dr John Ward, 81-year-old Physician Geriatrician, and NSW Senior Australian of the Year 2024, and
Dr Susannah Ward, 44-year-old Specialist Physician of Rehabilitation Medicine, Chair of the Royal Australasian College of Physicians Member Health & Wellbeing Committee, author, speaker, yoga and mindfulness teacher, and Founder of Ataraxia Collective.

With warmth, humour, and a touch of generational banter, John and Susannah translate complex, evidence-based medicine into clear, practical steps that listeners can actually use — whether they’re health professionals, patients, mid-life optimisers, or simply curious humans wanting to live well.

Across eight expertly curated episodes, Be Well Age Well explores the science of ageing and the six core pillars of functional longevity:
Exercise for life and independence
Nutrition for long-term health
Sleep and recovery
Social connection 
Living with meaning & purpose
Reducing toxins
Flexible growth, purpose, and adaptive change

Episodes:

1: The Science of Ageing

2: 1st Pillar: Exercise

3: 2nd Pillar: Nutrition

4: 3rd Pillar: Sleep

5: 4th Pillar: Social connections

6: 5th Pillar: Living a life with meaning and purpose

7: 6th Pillar: Avoiding toxins

8: Making changes and building healthy habits

Each episode features leading national experts and finishes with key takeaways and suggested actions, making the series ideal for both personal growth and professional development.

Why listen?
Because this isn’t wellness fluff or fear-based anti-ageing hype trying to sell you stuff and take your money. Age Well Be Well is a reliable source of credible, engaging, and refreshingly human advice — a thoughtful, evidence-based guide to ageing well, hosted by two generations of doctors who truly walk the talk together.

Useful. Succinct. Entertaining. Evidence-based.
Join us and discover how to live your best life — no matter your age or stage.

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

Be Well Age Well&nbsp;is an 8-part health and wellbeing podcast that asks a simple but powerful question: It&rsquo;s not just about how long you live &mdash; but how well you live and age.
Hosted by an inspiring&nbsp;father&ndash;daughter doctor duo, this series brings together credible science, lived experience, and practical wisdom to help listeners optimise their health, function, and quality of life at every age.
Your hosts are:
<ul>
<li aria-level="1">Associate Professor Dr John Ward, 81-year-old Physician Geriatrician, and&nbsp;NSW Senior Australian of the Year 2024, and</li>
<li aria-level="1">Dr Susannah Ward, 44-year-old Specialist Physician of Rehabilitation Medicine, Chair of the Royal Australasian College of Physicians Member Health &amp; Wellbeing Committee, author, speaker, yoga and mindfulness teacher, and Founder of&nbsp;Ataraxia Collective.</li>
</ul>
With warmth, humour, and a touch of generational banter, John and Susannah translate complex, evidence-based medicine into&nbsp;clear, practical steps&nbsp;that listeners can actually use &mdash; whether they&rsquo;re health professionals, patients, mid-life optimisers, or simply curious humans wanting to live well.
Across eight expertly curated episodes,&nbsp;Be Well Age Well&nbsp;explores the science of ageing and the&nbsp;six core pillars of functional longevity:
<ul>
<li aria-level="1">Exercise for life and independence</li>
<li aria-level="1">Nutrition for long-term health</li>
<li aria-level="1">Sleep and recovery</li>
<li aria-level="1">Social connection&nbsp;</li>
<li aria-level="1">Living with meaning &amp; purpose</li>
<li aria-level="1">Reducing toxins</li>
<li aria-level="1">Flexible growth, purpose, and adaptive change</li>
</ul>
Episodes:
1: The Science of Ageing
2: 1st Pillar: Exercise
3: 2nd Pillar: Nutrition
4: 3rd Pillar: Sleep
5: 4th Pillar: Social connections
6: 5th Pillar: Living a life with meaning and purpose
7: 6th Pillar: Avoiding toxins
8: Making changes and building healthy habits
Each episode features leading national experts and finishes with&nbsp;key takeaways and suggested actions, making the series ideal for both personal growth and professional development.
Why listen? Because this isn&rsquo;t wellness fluff or fear-based anti-ageing hype trying to sell you stuff and take your money.&nbsp;Age Well Be Well&nbsp;is a reliable source of credible, engaging, and refreshingly human advice &mdash; a thoughtful, evidence-based guide to ageing well, hosted by two generations of doctors who truly walk the talk together.
Useful. Succinct. Entertaining. Evidence-based. Join us and discover how to live your best life &mdash; no matter your age or stage.
Reach out to Dr Susannah Ward here <a href="https://www.ataraxiacollective.com.au">www.ataraxiacollective.com.au</a>