Many people notice their sleep changing as they get older. You may get sleepy earlier in the evening, wake earlier in the morning, wake more often during the night or feel that your sleep is lighter. Some of this is a normal part of aging. But feeling tired every day is not, and poor sleep can affect your mood, memory, balance and overall health.
How much sleep you need
According to the National Institute on Aging, older adults need about the same amount of sleep as other adults: 7 to 9 hours each night. Needs vary from person to person. A good sign that you are getting enough is waking up feeling rested and staying alert through the day.
Build a steady routine
- Go to bed and get up at the same times every day, including weekends.
- Create a wind-down ritual, such as reading, listening to calm music or taking a warm bath an hour before bed.
- Keep naps short and early. If you nap, aim for 20 to 30 minutes in the early afternoon.
- Get up if you cannot sleep. If you are still awake after about 20 minutes, go to another room and do something quiet until you feel sleepy.
Use the day to help the night
- Get outside light, especially in the morning. Daylight helps set your body clock.
- Stay active. Regular physical activity can help you fall asleep faster and sleep more deeply. Try not to exercise hard within a few hours of bedtime.
- Watch caffeine. Coffee, tea, cola and chocolate can affect sleep for many hours. Try cutting them off after lunch.
- Limit alcohol. It may make you drowsy at first, but it disturbs sleep later in the night.
- Eat dinner earlier, and avoid large meals and lots of fluids close to bedtime to cut down nighttime bathroom trips.
Make your bedroom sleep-friendly
- Keep it cool, dark and quiet. Room-darkening curtains, a fan or a white-noise machine can help.
- Use the bed for sleep and intimacy, not for watching TV or scrolling on a phone.
- Use a dim night light along the route to the bathroom so you can move safely at night without switching on bright lights.
When to talk with your doctor
Tell your doctor if:
- You have trouble falling or staying asleep at least three nights a week for several weeks.
- You snore loudly, or someone notices that you stop breathing or gasp during sleep. These can be signs of sleep apnea, which is treatable.
- You feel an uncomfortable urge to move your legs at night.
- You feel very sleepy during the day, or fall asleep while driving or talking.
- Pain, breathing problems, frequent urination or worry are keeping you awake.
Some medicines can affect sleep. Bring a list of everything you take, including supplements. For long-lasting insomnia, a type of short-term talk therapy called cognitive behavioral therapy for insomnia (CBT-I) is often recommended before sleeping pills.
Sleep and your mind
Good sleep supports memory and mood. If worry or low mood is keeping you awake, the relaxation ideas in our guide to breathing and relaxation techniques may help, and it is worth mentioning to your doctor.
