How to Sleep Better As You Age

Many sleep changes are just a normal part of aging. However, if you find you are tired all the time, or that you get up frequently during the night, you may have a more serious problem. To sleep better as you age, improve your overall sleep habits and work to determine the causes of any sleep problems you have. If an underlying medical condition isn't to blame, you may be able to get better sleep by making some basic lifestyle changes.[1]

Method 1 - Identifying Causes of Sleep Problems

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→ Check the side effects of your medications. If you're taking a medication for another health condition, such as diabetes or high blood pressure, insomnia may be one of the side effects. Do this not just for any prescriptions you are taking but any over-the-counter medications as well.

→ If you're having trouble sleeping and think your medication may be to blame, tell your doctor about it. They may be able to alter your dose or put you on a different medication that will still treat your medical condition without disturbing your sleep.

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→ Talk to your doctor about medical conditions. Some medical conditions, such as gastro-intestinal disorders or anxiety, can also cause insomnia or disordered sleeping patterns. Once the condition is treated, your sleep problems should go away.

→ Be sure to tell your doctor about your sleep problems, and let them know that you believe the medical condition is interfering with your sleep. This information may play a role in how your doctor chooses to treat your condition.

→ Honesty is the best policy with doctors. Let them know about any other symptoms you might be experiencing as well.

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→ Participate in a sleep study. If your sleep is disrupted because of snoring or other problems, you may have a sleep disorder, such as sleep apnea or restless legs syndrome. These disorders are more common in older adults, and if not diagnosed, they may potentially become dangerous.

→ To diagnose a specific sleep disorder, you'll have to undergo at least one sleep study. Your general practitioner should be able to refer you to a sleep clinic for a sleep study and further testing.

→ Based on the results of the sleep study and other information about your general medical condition, you may be prescribed behavioral therapy, medications, a CPAP machine, or other treatments to help you sleep better.

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→ Talk to a mental health professional. As you age, you may confront a number of challenges that can cause stress or lead to mental disorders, such as depression. If you have recently had to deal with something traumatic, such as the death of a loved one, or a life-changing event, such as moving to a new home, this may disrupt your sleep.

→ Getting therapy or simply talking to a professional can help ease anxiety and other symptoms that may be causing you to lose sleep or have difficulty falling asleep.

→ The mental health professional may prescribe you medication for your mental condition, which could alleviate your sleep problems. They may also teach you coping mechanisms and relaxation techniques to improve your sleep.

→ Make sure you mention your sleep problems – the mental health professional won't want to prescribe you a medication with insomnia as a possible side effect.

Method 2 - Improving Sleep Habits

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→ Set a regular bedtime. When you go to sleep at the same time every night, you help set your body's natural rhythms so that you will start to get tired around that time. For this to work, it's important to keep your bedtime every night, even on weekends or when you're on vacation.

→ If you have a partner, ideally you both should have the same bedtime. Otherwise you may be distracted or wake up when your partner comes to bed.

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→ Try to go to bed earlier. As you get older, you typically will become sleepier earlier in the evening and wake up earlier in the morning. This is a common syndrome associated with aging, in which your sleep rhythm is shifted forward.

→ If you're forcing yourself to stay up as late as you did when you were younger, you may still find yourself unable to sleep later in the morning, which will result in you not getting enough sleep.

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→ Move electronics out of the bedroom. The light from a television, tablet, or cell phone can make it difficult for you to fall asleep. Once asleep, you won't sleep as deeply if you fell asleep with the television on or while reading from a back-lit device.

→ If you want to read before bed, read from a paper book or use a dedicated e-reader that isn't backlit, rather than reading from a tablet.

→ If you have a digital clock or other electronic devices with blinking lights, you may want to shield them from view. the light can be distracting and can make it difficult to sleep or cause interruptions in sleep without you even realizing it. Your bedroom should be dark and free of distractions.

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→ Create a night time ritual. Once you've set your bedtime, a relaxing ritual will help your brain relax and get ready for sleep. Choose an activity that normally relaxes you, such as reading or taking a warm bath.

→ Relaxation techniques such as deep breathing or meditation also can prepare you mentally for sleep. You also might try playing some soft, relaxing music to help you wind down.

→ Repeat your ritual every night until it becomes habitual. Typically you want to start your ritual about an hour before your scheduled bedtime to give your mind and body time to wind down from the day.

→ If you find yourself distracted by worries or things you have to do the next day, you might want to buy a notebook that you can use as a journal. Write down the things that are bothering you so that you can stop repeating them in your head as you're trying to go to sleep. You might also make a to-do list for the next day to help you stop thinking about errands for the next day.

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→ Use your bedroom only for sleeping. If you bring work into your bedroom, or have a desk or exercise equipment in your bedroom, your brain will associate the room with those things. This can make it more difficult for you to fall asleep.

→ Particularly if you have work-related items in your bedroom, you may find it difficult not to focus on work as you're trying to fall asleep.

→ If you have a partner, romantic or sexual involvement before sleep may help you to fall asleep faster and get a better night's sleep.

→ Generally, your bedroom should be quiet. If your partner snores, you may want to use ear plugs to block out their snoring. If you need sound to fall asleep, try a fan or a white noise machine rather than playing music, which can be distracting.

Method 3 - Making Lifestyle Changes

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→ Get regular exercise. Exercise will help tire out your body. Regular exercise also is important for your overall health and physical fitness. Staying active during the day will enable you to get better sleep at night, but you should not exercise within three hours before bedtime.

→ Exercise or strenuous physical activity just before bed can stimulate the production of endorphins, which will keep you awake.

→ However, aerobic activity in particular, such as cycling or walking, will release chemicals in your body that promote healthy and restful sleep. Try going for a 20-minute walk in the morning or early afternoon three to five days a week.

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→ Spend time outside. Natural sunlight can help boost your melatonin levels. Melatonin is a hormone that will make you sleepy. If your body's melatonin levels are suppressed because you stay inside under artificial light too much, you may have difficulty falling asleep.

→ If the weather isn't conducive to outside activities, you may want to consider getting a sun lamp. In the alternative, use low wattage bulbs and light your house as much as possible with natural light rather than high-wattage, artificial light.

→ Turn off or turn down artificial lights, including the television, at least an hour before bed to give your eyes and your body time to adjust and wind down for bed.

→ Sunlight can also give you some Vitamin D. Visit a doctor to have your Vitamin D levels checked. If they are low, you can also get a supplement.

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→ Start engaging socially. If you stay isolated and cooped up in your home alone for most of the day, you may start feeling lonely or depressed. Joining a group, taking a class, or volunteering can help keep your mood and activity level up, leading to better sleep.

→ Engaging socially can be especially difficult if you're retired and don't drive or have mobility issues. Try to connect with a neighbor or younger family member who is willing to do activities with you.

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→ Avoid napping. Try to stay awake during the day so that you are appropriately tired when you need to sleep at night. Napping during the day may disrupt your sleeping cycle and make it more difficult for you to sleep at night. Instead, go to bed and wake up at the same times every day to set a consistent schedule.

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→ Keep yourself well hydrated. You want to drink water consistently throughout the day, so that you maintain a good level of hydration. Avoid chugging water or other beverages right before you go to bed, or you might find you have to wake up in an hour or two to go to the bathroom.

→ At the same time, if you don't drink enough, you may wake up thirsty. Keep in mind that if you feel thirsty, your body is already dehydrated.

→ If you find yourself frequently waking up to get water, you may want to keep a bottle or glass of water on the nightstand so you don't have to get up and can go back to sleep more quickly.

→ If you are taking a prescribed diuretic, avoid taking it in the evening if possible. As the diuretic will make you go the the bathroom several times, you may be up for hours following your dose.

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→ Watch what you eat late at night. If you're having a big meal shortly before bed, you may experience indigestion or other discomfort that makes it difficult to fall asleep. Eat dinner at least three hours before bed time, and avoid spicy foods or anything else that you have difficulty digesting.

→ If you feel hungry at night before bed, have a light, calming snack that is easy to digest, such as warm milk, crackers, or oatmeal.

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→ Limit caffeine intake. Caffeine is a stimulant and will keep you from getting a good night's sleep. Try to avoid drinking any caffeinated beverages or eating any food, such as chocolate, that contains caffeine after 2 or 3 p.m.