6 healthy sleep tips for older adults

As we age, our sleep architecture changes. The structure of our sleep cycle shifts. Older adults often experience several issues, like:

• Decreased total sleep time
• More frequent waking at night
• Less time in deep, restorative sleep stages

Older adults may also fall out of touch with a traditional circadian rhythm. For example, they may get sleepy earlier. Having less sensitivity to light can make it hard to sleep, too. And that makes it more difficult to regulate your sleep-wake cycle.

Insomnia affects many older adults. These factors may have more influence as people age:

• Medical conditions: Chronic pain or other issues can disrupt sleep.
• Medications: Many common medications can negatively affect sleep.
• Stress and anxiety: Health concerns may lead to racing thoughts at bedtime. Or financial worries might keep someone awake.

Understanding these age-related changes is crucial. It helps you develop effective strategies to improve sleep quality.

Your bedroom should be a sanctuary. Create a comfortable sleeping environment, starting with your mattress and pillows. Our bodies may require different support levels as we age. The right mattress, for example, can improve sleep quality, and a good pillow may better support your neck and spine.

Temperature and light also impact sleep comfort. Use breathable bedding materials to help regulate body temperature throughout the night. Also, manage light exposure in your bedroom and consider blackout curtains.

Noise control is another important factor, especially if you’re a light sleeper. Use a white noise machine if you live in a noisy area. Earplugs can also help you create a quieter sleep environment.

Consistency is important for sleep patterns. Try to go to bed and wake up at the same time every day. Do this consistently, even on weekends. It helps regulate your body’s internal clock, which can improve sleep.

You should also create a calming bedtime routine, to signal to your body that it’s time to wind down. This might include:

• Reading a book
• Listening to soothing music
• Taking a warm bath or shower
• Practicing gentle stretches
• Trying meditation

It’s also important to know what should not be part of your bedtime routine. One big one today: avoid screens before bed; the blue light from these devices can interfere with sleep by disrupting your body’s production of melatonin.

Napping can benefit older adults. It can improve your mood and increase alertness. Napping too long, however, can interfere with nighttime sleep, so it’s important to think strategically about when you’ll nap.

For example, napping too late in the day can cause sleep issues. To nap effectively, keep naps short and try to nap in the early afternoon. You may try skipping naps if you have trouble sleeping at night.

Your diet can impact your sleep quality. Not sure where to start? Here are some dietary tips for better sleep:

• Stay hydrated
• Avoid heavy meals close to bedtime
• Limit caffeine intake in the afternoon and evening
• Reduce alcohol consumption
• Consider sleep-promoting foods

Regular physical activity can improve the quality of your sleep. Exercise helps reduce stress. It tires your body. But timing is important: avoiding vigorous exercise close to bedtime may be beneficial for some people.

Good exercises for older adults include:

• Walking
• Swimming
• Tai chi
• Gentle yoga
• Strength training

You may want to test out a few options. Find what works for you and your body. Focus on exercising in a way that’s safe and comfortable. And choose something you enjoy—this may make it easier to exercise regularly.

Mental stress can impact sleep quality. You can try out stress management techniques to reduce the stress and help calm your mind before bed.

Helpful stress management strategies include:

• Practicing mindfulness meditation
• Focusing on the present moment
• Using progressive muscle relaxation
• Keeping a journal
• Reflecting on positive aspects of your day