If sleep does not feel as easy or refreshing as it used to, you are not alone.
As we get older, sleep can change. You may go to bed earlier, wake up earlier, sleep more lightly, or wake more often during the night.
But needing less sleep is not simply a normal part of aging.
According to the National Institute on Aging (NIA), older adults generally need about 7 to 9 hours of sleep each night. Getting enough quality sleep supports physical health, mental well-being, memory, alertness, and everyday safety.
The good news is that a few practical habits may help you sleep better.
Here are seven places to start.
1. Keep a Regular Sleep and Wake Schedule
Your body works best when it has a predictable rhythm.
Try going to bed and getting up at about the same time every day — including weekends.
A regular schedule helps reinforce your natural sleep-wake cycle and can make it easier for your body to know when it is time to sleep.
If your schedule has become irregular, do not worry about making it perfect overnight. Start by choosing a realistic wake-up time and keeping it as consistent as possible.
2. Create a Calming Bedtime Routine
Give your body time to shift from daytime activity to sleep.
A simple routine might include:
- Reading a book
- Listening to quiet music
- Taking a warm bath
- Doing a relaxing activity
- Dimming the lights
Try to make the last part of your evening quieter and less stimulating.
The goal is not to “force” yourself to sleep. It is to create conditions that make sleep easier.
3. Be Careful With Late Naps
A nap can feel wonderful when you are tired, but timing matters.
The NIA recommends avoiding naps in the late afternoon or evening because they may make it harder to fall asleep at night.
If you regularly have trouble sleeping, pay attention to when you nap and whether nighttime sleep becomes more difficult afterward.
Your own sleep pattern can tell you a lot.
4. Watch Caffeine, Alcohol, and Late Meals
What you consume later in the day can affect what happens at night.
Caffeine can make it harder to fall asleep. Remember that caffeine is not found only in coffee — it can also be present in tea, chocolate, soda, energy drinks, and some medications or supplements.
Alcohol is another common source of confusion. It may make some people feel sleepy initially, but it can contribute to lighter, more disrupted sleep later in the night.
Large meals close to bedtime may also interfere with comfortable sleep.
A useful experiment is to pay attention to what you eat and drink in the hours before bed and see whether changing the timing improves your sleep.
5. Make Your Bedroom Work for Sleep
Your bedroom environment matters.
A sleep-friendly bedroom should generally be:
- Quiet
- Comfortable
- Not too hot or too cold
- As free from unnecessary light and distractions as practical
Phones, tablets, computers, and televisions can also keep your mind engaged when it should be winding down.
The NIA recommends avoiding electronic screens such as cell phones and TVs in the bedroom when possible.
Think of your bedroom as a place that signals: It is time to rest.
For a quick visual guide, see the National Institute on Aging’s 6 Healthy Sleep Habits for Older Adults.
6. Stay Physically Active — But Think About Timing
Regular physical activity can support better overall health and healthy sleep.
But exercising very close to bedtime may make it harder for some people to settle down.
The NIA recommends regular exercise while avoiding exercise within about three hours of bedtime.
If you are working on your balance and strength as well as your sleep, you may also find this Wise Years Living guide helpful:
Fall Prevention Exercises for Seniors Over 60: Simple Ways to Improve Balance and Strength
7. Don’t Assume Persistent Sleep Problems Are “Just Aging”
This may be the most important habit of all: pay attention when something does not feel right.
Some changes in sleep patterns can occur with age. But persistent difficulty sleeping, severe daytime sleepiness, or regularly waking without feeling refreshed deserves attention.
Sleep problems may sometimes be related to:
- Insomnia
- Sleep apnea
- Restless legs syndrome or other movement disorders
- Pain
- Medical conditions
- Mental health
- Medications
The NIA recommends talking with a healthcare professional if you regularly have trouble getting enough sleep.
Healthy aging does not mean simply accepting poor sleep.
A Simple 7-Day Sleep Check
You do not need special equipment to begin learning about your sleep.
For the next seven days, write down:
- What time you went to bed
- About how long it took to fall asleep
- How often you remember waking during the night
- What time you got up
- Whether you took a nap
- When you had caffeine or alcohol
- Whether you exercised
- How rested you felt the next morning
Do not worry about making the record perfect.
You are looking for patterns.
For example, you may notice that you sleep differently on days when you nap late, drink coffee later than usual, exercise, or go to bed at inconsistent times.
The NIA recommends keeping a sleep diary when you are having sleep problems because it can help identify patterns that you can discuss with your doctor.
When Poor Sleep May Be More Than Aging
Sometimes poor sleep needs more than better bedtime habits.
One condition that becomes especially important to recognize is sleep apnea.
Sleep apnea causes breathing to repeatedly stop and restart during sleep.
According to the National Heart, Lung, and Blood Institute (NHLBI), possible signs include:
- Breathing that repeatedly starts and stops during sleep
- Frequent loud snoring
- Gasping for air
- Excessive daytime sleepiness or tiredness
- Waking frequently during the night
You may not know that your breathing changes while you sleep. Sometimes a spouse or partner notices it first.
If you or someone close to you notices these symptoms, talk with a healthcare professional. A sleep study may sometimes be needed to determine what is happening.
Watch: Living with and Managing Sleep Apnea
What About Sleeping Pills?
Be cautious about treating persistent sleep problems on your own.
The NIA notes that sleep medicines may sometimes help in the short term, but they can carry risks. Older adults should talk with a healthcare professional before starting medicines or supplements intended to improve sleep.
For long-term insomnia, NHLBI describes cognitive behavioral therapy for insomnia (CBT-I) as a commonly recommended first treatment option. CBT-I is a structured treatment that helps people change thoughts and behaviors that interfere with sleep.
Do not stop or change a prescription medicine on your own. If you suspect a medicine is affecting your sleep, discuss it with your doctor or pharmacist.
Don’t Forget Fall Safety
Poor sleep does not only leave you feeling tired.
The NIA reports that poor-quality sleep can contribute to problems with memory and mood and may increase the risk of falls or accidents.
If fall prevention is also a concern, continue with:
7 Fall Risks Older Adults Often Miss — and What to Do About Them
and
Home Fall-Safety Check for Adults Over 60
These topics are connected: good sleep, strength, balance, medications, vision, and a safer home all contribute to maintaining independence.
What to Remember
Sleep may change as you get older, but poor sleep should not automatically be accepted as an unavoidable part of aging.
Start with the basics:
- Keep a regular sleep schedule.
- Develop a relaxing bedtime routine.
- Avoid late naps when they interfere with nighttime sleep.
- Pay attention to caffeine, alcohol, and late meals.
- Make your bedroom comfortable for sleep.
- Stay physically active.
- Talk with a healthcare professional when sleep problems persist.
Small changes may not transform your sleep overnight.
But paying attention to your sleep — and getting help when something seems wrong — is an important part of healthy aging.
Trusted Resources
For more information, visit the National Institute on Aging: Sleep and Older Adults and the National Heart, Lung, and Blood Institute: Sleep Apnea.
The NIA also provides a useful 6 Healthy Sleep Habits for Older Adults infographic that summarizes many of these recommendations.
Medical Note
This article is for general educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Talk with a qualified healthcare professional about persistent sleep problems, symptoms of sleep apnea, medications, supplements, or other concerns about your health.