Sleep is important at any age. Older adults often do not get enough sleep. However, proper sleep hygiene can help promote healthy sleep habits. Getting enough sleep can also help you stay healthier as you age.

Sleep hygiene refers to healthy sleep that can help you fall asleep faster and stay asleep longer. Having proper sleep hygiene can help you improve your overall sleep and well-being.

A lack of sleep is associated with various health conditions and events in older adults, including diabetes and high blood pressure. It’s also linked to mental health conditions like anxiety and depression.

There are various ways to help improve your sleep hygiene. If you continue to have issues sleeping, speak with a healthcare professional.

Bedtime routine

Setting a consistent time to go to bed and wake up allows you to get enough sleep. Having more time awake by getting less sleep can adversely affect your waking hours. Keeping a consistent schedule, even on the weekends and while traveling, can help.

Creating a bedtime routine can also help increase sleep. This can include finding ways to relax before you go to bed, such as reading a book, listening to music, or taking a warm bath.

Environment

Having an environment that is conducive to sleep is important. Finding the right light, temperature, and noise levels in your bedroom can help promote comfortable sleep.

Managing stress

Stress can both directly and indirectly affect sleep quality. Finding ways to manage stress can help promote better sleep.

If you feel overly stressed or anxious and it seems to affect your daily life, you may want to consider speaking with a mental health professional.

Physical activity

Regular physical activity is important for your overall health. However, it can also help improve your sleep. The National Institute on Aging (NIA) notes that you should try to avoid exercising within 3 hours of going to sleep.

The CDC recommends that adults ages 65 years and older get 150 minutes of moderate intensity physical activity each week. This should also include at least 2 days of activities that focus on strength and balance.

Other tips

Other ways you can help improve your sleep hygiene include:

  • avoiding napping in the late afternoon or evening
  • avoiding caffeine later in the day
  • limiting or avoiding alcohol intake
  • avoiding watching television, using a computer, or being on a screen in the bedroom
  • avoiding eating a large meal within 2 or 3 hours of going to bed
  • avoiding drinking large amounts of liquids later in the day

There are many reasons why sleep is important for older adults. Getting enough sleep is important for your entire body. It also helps protect against illness and improves your mood.

Sleep can affect your ability to function during the day.

Not getting enough sleep can increase the risk of medical conditions like:

Lack of sleep can also lead to:

  • memory issues
  • stress in relationships
  • negative feelings
  • increased risk of falls or accidents

If you experience the following, you may not be getting enough sleep:

  • waking up feeling tired
  • feeling easily annoyed
  • having difficulty falling asleep
  • having difficulty staying asleep

If you try changing your sleep hygiene and still experience difficulty sleeping, you may want to talk with a healthcare professional.

Many older adults believe that insomnia is a typical part of aging, which often leads to the issue going untreated. There is also a common belief that people require less sleep as they age.

However, the Centers for Disease Control and Prevention (CDC) notes that adults between ages 61 and 64 years need 7 to 9 hours of sleep. Adults ages 65 years and over still need between 7 and 8 hours of sleep. This is pretty much the same amount as that of younger adults.

Many older adults get less sleep than they actually need. Research shows that around 69% of older adults report sleep issues. Some of the factors that contribute to older adults getting less sleep include difficulty falling asleep, difficulty staying asleep, and nonrestorative sleep.

Practicing proper sleep hygiene can help you get more sleep. However, if you continue to have issues sleeping, speak with a healthcare professional.

Did you know?

Medicare can help cover the cost of sleep studies if you show signs or symptoms of certain sleep disorders, including sleep apnea, narcolepsy, and parasomnia.

Medicare Part B may also help cover cognitive behavioral therapy for insomnia (CBT-I).

Sleep is important for your overall health and well-being. Many older adults do not get enough sleep.

The CDC recommends that adults ages 60 years and over get 7 to 9 hours of sleep each night. Not getting enough sleep can increase your risk of conditions like heart disease and diabetes. It can also increase your risk of falls.

Changing your sleep hygiene can help you improve your sleep quality. This may include setting a sleep routine, changing the environment you sleep in, and getting more physical activity.

If you continue to have issues with sleep, speak with a healthcare professional.