Better Sleep After 60: Habits That Make a Real Difference
Sleep patterns often shift with age. These practical habits can help you get more restful nights, plus signs that it is time to talk with your doctor.
The short version
- Older adults generally need about the same amount of sleep as younger adults, around 7 to 9 hours.
- Consistent wake-up times, daylight exposure and a cool, dark bedroom can help.
- Persistent snoring, gasping, or ongoing trouble sleeping are worth discussing with a doctor.
In this guide
It is a common belief that people need less sleep as they get older. In fact, the National Institute on Aging notes that older adults need about the same amount of sleep as younger adults, generally 7 to 9 hours a night. What often changes is the pattern: many people find themselves getting sleepy earlier in the evening, waking earlier in the morning and waking more often during the night.
If you are not feeling rested, small changes to your daily routine can make a meaningful difference.
Keep a regular schedule
Your body has an internal clock that works best with consistency. Try to go to bed and get up at about the same time every day, including weekends. If you wake up at 3 a.m. and cannot fall back asleep, try to keep your usual wake-up time anyway rather than sleeping in late.
Get daylight, especially in the morning
Natural light helps set your internal clock. Spend time outdoors or near a bright window in the morning. A morning walk combines light exposure with physical activity, both of which support sleep.
Be thoughtful about naps
A short nap of 20 to 30 minutes in the early afternoon can be refreshing. Longer or late-afternoon naps can make it harder to fall asleep at night. If you nap, set an alarm.
Watch caffeine, alcohol and late meals
- Caffeine can stay in your system for many hours. Consider switching to decaf after lunch.
- Alcohol may make you drowsy at first but can disrupt sleep later in the night.
- Large or spicy meals close to bedtime can cause discomfort. Try to finish dinner two to three hours before bed.
- Drinking a lot of fluid in the evening can lead to more trips to the bathroom.
Create a restful bedroom
- Keep the room cool, dark and quiet. Blackout curtains, a fan or a white-noise machine can help.
- Use the bed mainly for sleep, not for watching television or working.
- Make sure your mattress and pillows are comfortable and supportive.
- Use a night light in the hallway and bathroom so you can move safely if you get up.
Wind down before bed
Give yourself 30 to 60 minutes to relax before lights out. Reading a paper book, listening to calm music, taking a warm bath or doing gentle stretches are good options. Bright screens from phones and tablets can make it harder to feel sleepy, so try setting them aside for the last hour of the evening.
If you cannot fall asleep
If you are lying awake for what feels like more than 20 minutes, get up and do something quiet in dim light, such as reading, until you feel sleepy. Then return to bed. This helps your brain link the bed with sleep rather than frustration.
Review your medications
Some prescription and over-the-counter medicines can affect sleep. Ask your pharmacist or doctor whether anything you take could be keeping you awake or making you drowsy during the day. Do not stop or change any medication without talking to them first.
When to talk with your doctor
Occasional poor nights are normal. It is a good idea to mention sleep to your doctor if:
- You regularly have trouble falling or staying asleep for several weeks.
- You feel very sleepy during the day, even after a full night in bed.
- A partner notices loud snoring, pauses in breathing or gasping during sleep.
- You have an uncomfortable urge to move your legs at night.
- Pain, frequent urination or other symptoms keep waking you up.
These can have treatable causes, and your doctor can help you find out what is going on. Keeping a simple sleep diary for a week or two, noting bedtime, wake time, naps and caffeine, can make that conversation more productive.
