Aging changes many aspects of sleep — when you feel tired, how deeply you sleep, and how rested you feel in the morning. The good news: most sleep problems in older adults respond well to targeted changes in habits, environment, and medical care. Below are eight concrete, evidence-based steps seniors can try tonight to improve sleep.
1) Know your shifting body clock
As people age, their circadian rhythm often shifts earlier (a phase advance). That explains why some older adults feel sleepy in the early evening and wake very early in the morning. Short-term, a very low dose of melatonin can help reset timing. If you and your doctor decide to try it, many clinicians recommend starting around 0.5 mg taken about 90 minutes before your planned bedtime. Always discuss dosing and timing with your physician.
2) Reduce late-day caffeine
Aging slows caffeine clearance — adults over 65 can take significantly longer to eliminate it — so afternoon coffee or tea can affect sleep at night. Try a gradual “caffeine fade”: replace your final cup with a half-caf blend for a week, then switch to decaf the next week, and aim to finish caffeinated drinks by early afternoon.
3) Avoid unplanned naps that steal nighttime sleep pressure
Daytime drowsiness, especially after lunch, is normal. But long, unscheduled naps reduce the sleep drive you need for deep sleep at night. If you feel sleepy in the afternoon, stand up, move around, or step into sunlight for a few minutes — bright daylight suppresses melatonin and refreshes alertness. If you must nap, limit it to 20–30 minutes early in the afternoon.
4) Optimize the bedroom for uninterrupted rest
Older adults spend more time in lighter sleep stages, so minimizing disturbances helps preserve restorative sleep. Make the room very dark, keep the temperature cool but comfortable, reduce noise with earplugs or a white-noise machine, and consider replacing an old mattress that no longer supports your body. Small changes in bedding or pillow support can reduce nighttime awakenings.
5) Screen for medical contributors
High blood pressure, diabetes, depression, obesity, and early cognitive decline can all interfere with sleep. Obstructive sleep apnea is common in older adults and often goes undiagnosed; loud snoring, gasping at night, or daytime sleepiness warrant a conversation with your doctor about a sleep study. Effective treatments like CPAP or oral devices can restore deep sleep and improve overall health.
6) Address restless legs and limb movements
Restless legs syndrome (RLS) and periodic limb movements can fragment sleep. Strategies that may help include checking iron stores (ferritin), staying physically active, and reviewing medications that could worsen symptoms. Work with your clinician to adjust treatments if needed.
7) Consider medication timing and interactions
Many drugs affect sleep depending on when they’re taken. Some antidepressants and stimulants can be activating if taken at night, while others cause daytime drowsiness. Review all prescriptions and supplements with your prescriber and ask whether changing the timing could improve sleep — never alter doses without medical guidance.
8) Avoid nightly OTC antihistamines as a long-term solution
Over-the-counter “PM” products often contain diphenhydramine, an anticholinergic that can impair cognition with repeated use and may increase dementia risk. These medicines are fine occasionally, but not for nightly use. For persistent insomnia, cognitive behavioral therapy for insomnia (CBT-I) is a safe, effective alternative. If supplements like magnesium or vitamin D are considered, only use them under medical guidance after confirming a deficiency.
Start small: try one or two of these changes tonight — skip the evening coffee, dim lights after sunset, or keep your bedroom cooler. Gradual adjustments add up quickly. If sleep problems persist, consult your healthcare provider for personalized evaluation and treatment. With the right approach, aging does not have to mean accepting poor sleep.
Leave a Reply