Get Great Sleep At Any Age

Many people believe that humans need less sleep as we age, but the reality is more nuanced. While it’s true that sleep patterns change with age — resulting in lighter sleep and more frequent awakenings — older adults still need roughly the same amount of sleep as younger adults. The National Institute on Aging recommends that people aged 65 and older aim for seven to eight hours of sleep per night. 

That said, achieving those hours may become more challenging as we age due to various factors, such as changes in circadian rhythms, medical conditions, or medications. While the need for sleep remains constant, the ability to get uninterrupted, restorative sleep often diminishes. This can lead to feeling like we need less sleep when, in reality, we are just getting less sleep.

How can I improve my sleep? 

According to science, there are some things that really work:

1. Stick to a schedule. When we go to bed and wake up at the same time every day, it helps regulate our body’s internal clock. It might be tempting to stay up late or sleep in on weekends or when retirement frees up our mornings. But by sticking to a schedule, we can train our bodies to know when it is time to sleep. 
2. Limit naps. We love a good nap, but long or irregular napping during the day can interfere with nighttime sleep. A 2023 Harvard Health study found that the ideal length of a nap is less than 30 minutes to avoid disrupting circadian rhythms. 
3. Be mindful of food and drink. In general, sleep doctors recommend avoiding large meals, caffeine, and alcohol close to bedtime. These can make it harder to fall asleep or stay asleep. 
4. Get exercise. You already know that exercise has wide-ranging benefits for your health, and it can also improve your sleep. Finish exercising a few hours before bedtime to give your body time to wind down. 
5. Avoid screens. The blue light emitted by screens — whether from TVs, tablets, smartphones, or computers — can interfere with the production of the sleep hormone melatonin, which our bodies produce less of as we age. This can make it harder to fall asleep and reduce the quality of our sleep. Turning off screens at night isn’t easy to do these days — a 2023 study by sleep research group Sleepopolis revealed that more than 83% of Baby Boomers and GenXers are using screens most or all nights before bed. Consider powering down an hour before you hit the hay.
6. Wind down. Establish a regular pre-sleep routine that helps you relax and signals to your brain and body that it is time to rest. This could include reading, listening to soothing music, taking a warm bath, or other calming activities you enjoy. 
7. Check your meds. “Your primary care physician should do a medicine review,” says Dr. Robert Karman, sleep division director at UofL Health. “Many times, medicines have side effects that cause sleep problems. Also, they should assess if there are other medical issues such as pain, thyroid issues, frequent urination, or diabetes causing sleep problems. If no medicine or medical cause can be found, you should seek a primary sleep disorder assessment.” 

Melatonin supplements are often marketed as a natural sleep aid. It is generally considered safe for short-term use, but overuse of melatonin can lead to dependency or a disruption in your body’s natural ability to produce the hormone. Additionally, it may not work for everyone, and other strategies for getting a good night’s sleep may be more effective.

Where can I get help? 

If you are having persistent trouble sleeping, it may be time to seek outside help. Sleep doctors can evaluate your sleep and treat common issues such as sleep apnea and restless leg syndrome. They might have you do a sleep study at home or in the sleep lab so they can figure out what the problem is. 

A growing approach to sleep issues, particularly insomnia, is cognitive behavioral therapy. In this treatment, a professional will help you talk through and identify the thought patterns and behaviors that might be keeping you from sleeping soundly. Then, you’ll learn how to modify and replace these patterns with more helpful ones. “This treatment reprograms your brain to get better and deeper sleep consistently and works better than any medicine,” Dr. Karman says. This kind of help is available via telehealth as well as in person.

Sleep is a cornerstone of good health, and this is even more true as we age. By understanding how sleep needs change over time and taking proactive steps to improve our sleep, we can enjoy the rest that our minds and bodies need to stay healthy, active, and happy.

By Vanessa Hutchison | With contributing writer Tami Pyles

P.S. Go With The Flow: Caregiving For Someone With Dementia Might Require A Little Acting.