Let’s be honest—falling asleep and staying asleep gets trickier as we get older. The days of conking out after a late movie and waking up ten hours later? That’s mostly wishful thinking once you start seeing more gray in the mirror. If you’re tossing and turning, wide awake at 3 a.m., or just tired of feeling groggy after sunrise, you’re definitely not alone. The good news? There are plenty of little tweaks that can help you reclaim sweet, restful sleep—no magic required.
Start with Your Routine (Spoiler: It Actually Matters)
Most of us are creatures of habit, and your body loves a good schedule. Try getting up and going to bed at roughly the same time every day—even on weekends. This tells your internal clock when it’s time to wind down (and when it’s go-time in the morning). If you’re part of an assisted living community, there might even be scheduled activities or mealtimes that help you stick to a steady rhythm.
Wind Down, Don’t Power Down
Here’s the thing—just turning off the lights and expecting your brain to switch gears doesn’t usually work. Start winding down at least an hour before bed. Swap the late-night TV drama for some soft music or an easy book. Skip scrolling on your phone or tablet, too. The light from those screens tricks your brain into thinking it’s daytime, and then you’re stuck staring at the ceiling.
Get Comfy for Real
A cozy bed isn’t a luxury; it’s essential. If your pillow is older than your grandkids, it might be time for an upgrade. Make the room slightly cool (think 65-68°F), toss on soft blankets, and dim the lights for a little pre-sleep calm. And don’t underestimate the power of a little fresh air—a cracked window or a quick stroll outside after dinner can do wonders for making you feel sleepy in all the right ways.
Snack Smart and Sip Carefully
That big mug of coffee late in the day? Yeah, it isn’t doing you any favors. And while a nightcap might seem relaxing, alcohol actually disrupts sleep. Try soothing herbal teas (like chamomile), and if hunger hits, a small snack with a bit of protein—like a few crackers with peanut butter—can keep the “I’m starving” brain away.
Move Your Body—But Time It Right
Exercise is great for sleep, but not right before bed. Walk the halls, join a chair yoga session, or do gentle stretching in the afternoon. Morning and early evening activity helps you release energy so you’re not wide-eyed at bedtime, but keep the high-energy stuff away from the late hours.
Manage Worries and Restless Thoughts
Anxieties have a way of sneaking up right when you want to rest. Try jotting down tomorrow’s to-do list before you hop in bed—that way it’s on paper, not spinning in your mind. Guided meditation, breathing exercises, or simply focusing on slow, even breaths can help keep the “what-ifs” at bay.
When to Ask for Extra Help
If you’re still struggling after trying all the basics, it’s perfectly fine to ask your doctor. Hormones, medications, and health conditions can all play a role. Your care team (at home or in an assisted living community) can work with you for a personalized plan.
The bottom line: Sleep might get trickier with age, but a few changes and a bit of patience can help you enjoy more restful nights—and brighter mornings too.