There’s nothing quite like waking up after a good night’s sleep—clear-headed, well-rested, and ready for the day. But for many older adults, sleep doesn’t come as easily as it once did. Whether it’s falling asleep, staying asleep, or waking up too early, sleep can become more elusive with age.

The good news? You’re not alone, and there are simple, effective ways to improve your sleep and feel more refreshed in the morning. With just a few small changes to your daily routine, you can enjoy more restful nights and more energized days.

Why sleep gets harder with age

Changes in sleep patterns are a normal part of aging, but that doesn’t mean poor sleep should be accepted as inevitable. Understanding the reasons behind these changes can help you take meaningful steps toward better rest.

Common sleep challenges for seniors

• Waking up more often during the night
• Spending less time in deep (restorative) sleep
• Feeling sleepy earlier in the evening or waking up earlier in the morning
• Trouble falling asleep due to physical discomfort or health issues
• Increased bathroom trips during the night
• Medications that interfere with sleep

In addition to natural changes in sleep cycles, stress, chronic conditions, and inactivity can all make it harder to rest soundly. Fortunately, many of these issues can be improved by building a consistent, calming sleep routine.

Why sleep matters at every age

Sleep is more than rest—it’s recovery. During sleep, your body repairs tissues, supports immune function, and processes memories. For seniors, getting quality sleep is essential for:

• Better memory and concentration
• Stronger immune system
• Healthy blood pressure and heart function
• Improved mood and reduced irritability
• More energy for daily activities
• Better balance and reduced fall risk

In short, sleep is a cornerstone of healthy aging—and worth prioritizing.

7 Tips for better sleep, starting tonight

You don’t need a sleep overhaul to see results. Try integrating one or two of these simple strategies into your routine and build from there. Over time, small steps can lead to big improvements in how you sleep and feel.

Stick to a regular sleep schedule

Going to bed and waking up at the same time every day—even on weekends—trains your body’s internal clock. This consistency helps your body know when it’s time to wind down and when it’s time to wake up.

Try this: Choose a realistic bedtime and stick with it for at least two weeks. Your body will adjust more easily than you think.

Create a relaxing bedtime routine

A calm, predictable routine signals to your brain that it’s time to transition into sleep mode. This could include:

• Listening to soft music
• Reading a book or devotional
• Taking a warm bath
• Practicing gentle stretches or breathing exercises
• Drinking a small cup of caffeine-free herbal tea (like chamomile)

Try this: Dim the lights 30–60 minutes before bed to help your brain produce melatonin, a natural sleep hormone.

Limit screen time before bed

Phones, tablets, and TVs emit blue light, which can confuse your body’s sleep signals and make it harder to fall asleep.

Try this: Turn off screens at least 1 hour before bedtime. Instead, opt for quiet, screen-free activities like journaling, listening to calming music, or chatting with a loved one.

Watch what you eat and drink

Certain foods and beverages can interfere with your sleep—even hours before bed. Be mindful of:

• Caffeine (coffee, tea, chocolate) after 2 p.m.
• Large meals late in the evening
• Alcohol, which may make you sleepy at first but can disrupt deep sleep later
• Spicy or acidic foods, which may cause heartburn

Try this: Keep evening snacks light and calming—think yogurt, a banana, or a small bowl of oatmeal.

Keep your bedroom sleep-friendly

Your sleep environment matters. A cool, dark, and quiet bedroom can make it much easier to drift off and stay asleep.

Tips for a better sleep space:

• Set the thermostat to a cool, comfortable temperature (around 65–68°F)
• Use blackout curtains or a sleep mask
• Try a white noise machine or fan to mask outside sounds
• Make sure your mattress and pillows support your comfort and posture

Try this: Keep a nightlight in the hallway or bathroom if you need to get up during the night—avoiding bright lights helps you return to sleep more easily.

Get daytime light and movement

Spending time in natural daylight and moving your body helps regulate your internal clock. It also improves mood and promotes deeper sleep at night.

Try this: Take a 15-minute walk outside in the morning or early afternoon. Gentle movement like stretching, gardening, or tai chi also helps.

Limit Naps—Or Nap Smart

A short nap can be refreshing, but long or late naps may interfere with nighttime sleep. If you need to nap, keep it:

• Under 30 minutes
• Before 3 p.m.

Try this: If you’re feeling tired during the day, try light movement, hydration, or a chat with a friend instead of a nap.

When to talk to your doctor

While sleep naturally changes with age, chronic sleep problems are not something to ignore. If you’re regularly experiencing:

• Trouble falling asleep or staying asleep
• Excessive daytime sleepiness
• Loud snoring or gasping during sleep
• Leg discomfort or restlessness at night
• Mood or memory issues linked to poor sleep

…it's a good idea to speak with your doctor. They can check for underlying issues like sleep apnea, medication side effects, or anxiety that may be disrupting your rest.

Rest well, live well

Good sleep is one of the best ways to support your health, independence, and quality of life. While some changes in sleep are natural with age, poor sleep doesn’t have to be your new normal.

With small steps—like setting a bedtime, creating a peaceful wind-down routine, and staying active during the day—you can give your body and brain the rest they need.

Start tonight. Choose one sleep-friendly habit and make it part of your evening. Then build from there. The result? More restful nights—and brighter mornings ahead.

Remember to speak with your doctor before starting any new regimens. We want to see you frequently to keep you feeling your best, so if you haven’t seen your doctor in the last few months, make an appointment as soon as you can.

If you aren’t already a patient, we’d love to meet you! You can click this link to find a center near you.