Sleep problems are common as people get older. Many seniors find themselves waking up too early, struggling to fall asleep, or waking up multiple times throughout the night. While some changes in sleep patterns are normal with age, poor sleep doesn’t have to be.
The good news? Small adjustments in daily habits can lead to better, deeper rest.
Why Do Seniors Struggle with Sleep?
As the body ages, it produces less melatonin—the hormone that helps regulate sleep. This can make it harder to fall asleep and stay asleep. Other common causes of sleep troubles in older adults include:
- Changes in routine
- Less physical activity
- More frequent bathroom trips
- Pain or discomfort from conditions like arthritis
- Medication side effects
- Increased stress, anxiety, or depression
While some of these factors can’t be avoided, there are ways to improve sleep quality.
Simple Ways to Sleep Better
Making small adjustments to daily habits and bedtime routines can lead to deeper, more refreshing sleep.
Here are some practical steps to help seniors sleep better:
1. Stick to a Regular Sleep Schedule
Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Even if sleep was poor the night before, resist the urge to nap too much or sleep in—consistency is key.
2. Get More Natural Light
Exposure to sunlight helps the body maintain a healthy sleep cycle. Try spending at least 30 minutes outside each morning or sitting near a window. If getting outside isn’t an option, using a light therapy lamp can also help.
3. Keep the Bedroom Cool and Comfortable
A warm room can make sleep difficult. The ideal sleep temperature is around 65°F to 70°F. Using breathable sheets, a fan, or a light blanket instead of heavy bedding can help regulate body temperature.
4. Cut Down on Naps
Short naps (20-30 minutes) can be refreshing, but long or late-day naps can interfere with nighttime sleep. If possible, avoid naps after 3 p.m. to allow the body to build up enough sleep pressure for bedtime.
5. Be Mindful of What You Eat and Drink
What you eat and drink can affect sleep quality. Caffeine in coffee, tea, and chocolate can linger for hours, so it’s best to avoid it later in the day. Heavy meals before bed may cause discomfort, while alcohol can lead to restless sleep. Drinking less in the evening also helps reduce nighttime bathroom trips. Small changes in diet can make a big difference in getting better rest.
6. Stay Active During the Day
Regular movement—walking, stretching, or light strength exercises—helps with overall sleep quality. Even simple activities like gardening, yoga, or chair exercises can make a difference.
7. Create a Relaxing Nighttime Routine
Just like children benefit from bedtime routines, seniors do too. Some helpful habits include:
- Reading a book (not on a bright screen)
- Listening to calm music
- Taking a warm bath
- Practicing deep breathing or meditation
Avoid TV, smartphones, or tablets before bed, as blue light from screens can trick the brain into staying awake.
8. Manage Stress and Anxiety
Worries and overthinking can keep anyone up at night. Journaling, breathing exercises, or guided relaxation techniques can help calm the mind before bed.
9. Check for Medication Side Effects
Some prescriptions—especially those for blood pressure, heart conditions, or depression—can interfere with sleep. If sleep problems persist, it may be worth talking to a doctor about adjusting medications or changing the timing of doses.
10. If You Can’t Sleep, Get Up
Lying awake in bed for long periods can create frustration and make sleep even harder. If you don’t feel sleepy within 20 minutes, it’s better to get up, do something relaxing (like reading or listening to soft music), and then try again when drowsy.
Looking for a comfortable and supportive place to call home? At The Argyle, we offer a welcoming community for seniors in Denver. Contact us today to learn more about how we can help!