Simple Tricks to Sleep Better After Age 60

1. Maintain a Consistent Sleep Schedule

As people age, the natural circadian rhythms that govern the sleep-wake cycle can shift, making it harder to fall asleep or stay asleep at night. According to the National Institute on Aging, older adults often experience changes in their internal clock, leading to earlier bedtimes and wake times. Disruptions to this rhythm—such as irregular sleep hours or napping late in the day—can cause fragmented and poor-quality sleep.

Consider the case of Mary, a 68-year-old retiree who began staying up late to watch TV and sleeping in on weekends. She soon noticed difficulty falling asleep and frequent nighttime awakenings. This common scenario highlights how even small changes in routine can throw off the body’s clock, making restful sleep elusive.

To support your circadian rhythm, experts recommend choosing a set bedtime and wake-up time—and sticking to it every day, even on weekends. This consistency helps your body anticipate sleep, making it easier to fall asleep and wake refreshed. If you struggle to find the right times, try adjusting by 15-minute increments until you discover a schedule that feels natural and sustainable.

2. Limit Afternoon Napping

While napping can offer a quick energy boost, long or late-day naps may disrupt your nighttime sleep cycles, especially after age 60. According to the Sleep Foundation, extended naps—particularly those longer than 30 minutes—can interfere with the body’s natural drive to sleep at night. This can lead to difficulty falling asleep, more nighttime awakenings, and overall lighter sleep.

Short power naps, generally lasting 10 to 20 minutes, are less likely to impact nighttime rest. These brief naps can improve alertness and mood without causing grogginess or disrupting your sleep schedule. In contrast, longer naps may lead to sleep inertia, a period of drowsiness and disorientation upon waking, and can throw off your circadian rhythm.

If you feel the need to nap, aim to do so earlier in the day—ideally before 3 p.m.—and keep naps under 30 minutes. This approach helps ensure you get the restorative benefits of napping without sacrificing your ability to fall asleep at bedtime. Maintaining this balance is especially important for older adults seeking to optimize nightly sleep quality.

3. Create a Relaxing Bedtime Routine

Establishing a calming bedtime routine is a powerful way to signal your brain that it’s time to wind down and prepare for sleep. According to the Centers for Disease Control and Prevention (CDC), engaging in relaxing activities before bed helps ease the transition from wakefulness to sleep, particularly for older adults whose natural sleep drive may have diminished with age.

Contrast the experience of a rushed evening—filled with last-minute chores, late-night screen time, or stimulating news—with that of a mindful routine. When the evening is hectic, your brain remains alert, making it harder to fall asleep. In contrast, a consistent routine of calming activities can cue your body to slow down, lowering heart rate and preparing the mind for rest.

Recommended activities include reading a book, listening to soothing music, practicing gentle stretches, or taking a warm bath. Avoid screens, as blue light from devices can interfere with melatonin production and disrupt your sleep cycle. By making these relaxing rituals a nightly habit, you’ll train your body and mind to anticipate restful sleep, improving overall sleep quality as you age.

4. Get Sunlight Exposure During the Day

Natural light is a critical regulator of your body’s internal clock, also known as the circadian rhythm. According to research from the Sleep Foundation, exposure to sunlight during the day helps synchronize your circadian rhythms, making it easier to feel alert in the morning and sleepy at night. As we age, our sensitivity to these light cues may decrease, making it even more important to seek out bright, natural light during waking hours.

One of the simplest ways to boost your daily light exposure is to take a sunlit walk in the morning or early afternoon. For example, a 20-minute stroll in a park or garden can deliver a healthy dose of daylight, signaling to your brain that it’s time to be awake and active. Even sitting by a sunny window or enjoying morning coffee outdoors can be beneficial.

Experts recommend spending at least 30 minutes outside each day to support your sleep-wake cycle. Consistent daylight exposure helps you fall asleep more easily at night and improves overall sleep quality. For older adults, making outdoor activities a regular part of your routine can pay off with more restful, restorative sleep.

5. Keep Your Bedroom Cool and Dark

The environment in which you sleep has a profound impact on your body’s ability to produce melatonin, the hormone responsible for regulating sleep. According to the Sleep Foundation, exposure to artificial light in the evening can suppress melatonin production, making it harder to fall—and stay—asleep. Similarly, a room that is too warm can disrupt the body’s natural drop in core temperature, which is necessary for restful sleep.

Consider the difference between sleeping in a bright, warm room versus a cool, dim one. Bright light—especially from electronic devices or streetlights—can trick your brain into thinking it’s still daytime, delaying the onset of sleep. In contrast, a dark room supports melatonin release and helps signal to your body that it’s time to rest. Likewise, cooler temperatures (typically between 60-67°F or 15-19°C) have been shown to foster deeper, more restorative sleep.

To create an ideal sleep environment, use blackout curtains or a sleep mask to block unwanted light. Set your thermostat to a comfortable, cool setting and consider using a fan for air circulation. These simple adjustments can greatly enhance sleep quality for older adults.

6. Avoid Large Meals Close to Bedtime

Eating a heavy meal late in the evening can significantly disrupt your ability to fall asleep. According to the Sleep Foundation, digestion increases metabolic activity and raises body temperature, both of which can interfere with the body’s natural transition into sleep mode. For older adults, this effect may be even more pronounced, as the digestive system tends to slow with age, making it harder to process large or rich meals quickly.

Contrast the experience of eating a substantial dinner at 9 p.m. with that of finishing your evening meal by 6 or 7 p.m. Late-night eating often leads to discomfort, heartburn, and restlessness, all of which can make it harder to fall and stay asleep. In comparison, earlier, lighter dinners allow your body ample time to digest before bedtime, supporting a smoother transition to restful sleep.

Experts recommend timing your evening meal at least two to three hours before going to bed and opting for lighter, easily digestible foods. Avoid spicy or fatty dishes in the evening, as these can trigger indigestion. By planning your meals with sleep in mind, you set yourself up for greater comfort and improved sleep quality.

7. Reduce Evening Caffeine Intake

Caffeine is a well-known stimulant that affects the central nervous system by blocking adenosine, a chemical that promotes sleepiness. As we age, the body’s ability to metabolize caffeine slows, making older adults more sensitive to its effects. According to the Sleep Foundation, consuming caffeine in the late afternoon or evening can delay sleep onset, reduce total sleep time, and decrease sleep quality.

Imagine enjoying a cup of coffee or tea after dinner, thinking it will not affect your sleep. Later that night, you find yourself tossing and turning, unable to fall asleep or waking more frequently. This scenario is common among older adults who may not realize how much longer caffeine lingers in their system compared to when they were younger.

To avoid these disruptions, experts suggest cutting off caffeine intake at least six hours before bedtime. For example, if you plan to sleep at 10 p.m., try to avoid caffeinated beverages after 4 p.m. Opt for decaffeinated coffee, herbal teas, or warm milk in the evening instead. Making this adjustment can promote deeper, more restorative sleep and help maintain a healthy sleep routine.

8. Limit Alcohol Before Bed

While alcohol may initially make you feel drowsy, its effects on sleep quality are far from beneficial. Studies cited by the Sleep Foundation show that alcohol disrupts REM (rapid eye movement) sleep, the stage crucial for mental restoration and memory consolidation. As your body metabolizes alcohol during the night, it can trigger wakefulness and reduce overall sleep quality—effects that become more pronounced with age.

Consider the difference between a night of restful, uninterrupted sleep and one following an evening of drinking. After consuming alcohol, you may fall asleep quickly, but are more likely to wake frequently, feel unrested in the morning, and experience headaches or grogginess. In contrast, limiting or avoiding alcohol before bed can help you achieve more refreshing, restorative sleep cycles.

Experts recommend moderating your alcohol intake, especially in the hours leading up to bedtime. If you choose to drink, aim to finish your last beverage at least three hours before sleep and stick to light or moderate amounts. Replacing evening drinks with non-alcoholic alternatives—such as herbal tea or water—can further support healthy, uninterrupted sleep for older adults.

9. Exercise Regularly (But Not Too Late)

Regular physical activity is a proven way to enhance sleep quality, especially for older adults. The Sleep Foundation highlights that exercise can help you fall asleep faster, increase deep sleep, and reduce symptoms of insomnia. Movement also helps regulate the body’s circadian rhythm, making it easier to maintain a consistent sleep schedule and wake feeling refreshed.

However, timing matters. For instance, if you take a brisk walk or participate in a fitness class late in the evening, you might find it harder to unwind and fall asleep. This is because exercise raises heart rate, core body temperature, and stimulates the release of endorphins, all of which can delay the onset of sleep if done too close to bedtime.

To maximize the sleep benefits of physical activity, aim to exercise earlier in the day—ideally in the morning or early afternoon. Even light activities like walking, gardening, or stretching can make a difference. If you prefer working out later, try to finish at least three hours before your planned bedtime. This approach helps your body cool down and shift naturally into relaxation mode, supporting better sleep quality.

10. Manage Chronic Pain Effectively

Chronic pain is a leading cause of sleep disturbances among older adults. According to the Centers for Disease Control and Prevention (CDC), conditions like arthritis, back pain, and neuropathy can make it difficult to fall asleep, stay asleep, or achieve restful sleep. The relationship is bidirectional: pain disrupts sleep, and poor sleep can heighten pain sensitivity, creating a frustrating cycle.

Consider someone with arthritis who wakes up frequently at night due to joint discomfort. Over time, this pattern can lead to fatigue, irritability, and reduced quality of life. Without proper pain management, sleep problems are likely to persist and may even worsen.

To break this cycle, it’s essential to address chronic pain with the help of healthcare professionals. Discussing your symptoms with a doctor can lead to tailored pain management strategies, which may include medication adjustments, physical therapy, or non-pharmaceutical approaches such as relaxation techniques and gentle stretching. Additionally, resources like the Arthritis Foundation offer practical advice for managing pain and improving sleep. Effectively controlling pain can make restful, restorative sleep more attainable at any age.

11. Address Anxiety and Depression

Mental health challenges such as anxiety and depression are frequently linked to disrupted sleep cycles, particularly among older adults. According to the National Institute of Mental Health (NIMH), persistent feelings of worry or sadness can interfere with the ability to fall asleep, stay asleep, or experience restorative sleep stages. Over time, poor sleep can further exacerbate symptoms of anxiety and depression, creating a difficult cycle to break.

Imagine the contrast between a restful night—when your mind feels calm and you drift easily into slumber—and a night spent tossing and turning, with racing or anxious thoughts keeping you awake. The latter is a common experience for those struggling with mental health conditions, and it can lead to fatigue, low mood, and difficulty managing daily activities.

If you notice ongoing feelings of anxiety, sadness, or changes in sleep patterns, it’s important to seek help. Routine mental health screenings and open conversations with your healthcare provider are vital. Treatments may include counseling, medication, or lifestyle changes. Trusted resources like the NIMH Older Adults and Mental Health page provide additional guidance and support for improving both mental well-being and sleep quality.

12. Avoid Blue Light in the Evening

Exposure to blue light from screens—such as smartphones, tablets, and televisions—can significantly disrupt sleep by suppressing melatonin, the hormone responsible for regulating your sleep-wake cycle. The Sleep Foundation explains that blue light tricks your brain into thinking it’s still daytime, making it harder to fall asleep and reducing overall sleep quality, especially for older adults who may already experience changes in melatonin production.

Consider the scenario of someone who enjoys reading on a tablet or scrolling through social media before bed. While this might seem relaxing, many find themselves lying awake long after turning off their device, unable to fall asleep as quickly as they’d like. The stimulating content, combined with blue light exposure, can delay the body’s natural sleep signals.

To reduce evening blue light exposure, try setting a “screen curfew” one hour before bedtime. Switch to printed books, listen to calming music, or engage in other screen-free activities as you wind down. If you must use devices, enable blue light filters or “night mode” settings, and dim your screens. These simple adjustments can support natural melatonin production and promote more restful sleep.

13. Use Your Bed Only for Sleep and Intimacy

Establishing a strong mental association between your bed and sleep is essential for good sleep hygiene, especially as you age. According to the Sleep Foundation, using your bed for activities like watching TV, reading, or working can weaken this connection, making it harder for your brain to recognize the bed as a place for restful sleep.

Imagine someone who regularly reads, works on a laptop, or watches television in bed. Over time, their mind begins to associate the bed with wakefulness and stimulation rather than relaxation and rest, which can make falling asleep more difficult. In contrast, those who reserve their bed strictly for sleep and intimacy tend to fall asleep faster and experience fewer disruptions during the night.

To strengthen the connection between your bed and sleep, try to do activities like reading or using electronic devices in another room or a comfortable chair. If you find yourself unable to fall asleep after 20 minutes, get up and engage in a quiet activity elsewhere until you feel sleepy. By limiting your bed to its intended purposes, you reinforce healthy sleep patterns and make restful nights more attainable.

14. Try Relaxation Techniques

Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation are powerful tools for calming the nervous system and preparing the body for sleep. According to the Sleep Foundation, these methods help lower heart rate, reduce stress hormones, and signal to your brain that it’s time to wind down—benefits that become especially important as we age and may face increased stress or anxiety.

One effective practice is guided imagery, where you imagine yourself in a peaceful, calming environment—like a quiet beach or a serene forest. As you focus on the details of this place, your mind drifts away from worries and your body relaxes, making it easier to fall asleep. Many people find that listening to a guided meditation or gentle audio prompts enhances this effect.

Experiment with various relaxation methods to discover what works best for you. Options include slow, diaphragmatic breathing, gentle stretching, mindfulness meditation, or listening to soothing music. These approaches are safe, drug-free, and can be incorporated into your nightly routine. For more techniques and guided exercises, visit the Sleep Foundation’s relaxation guide.

15. Treat Sleep Apnea and Snoring

Sleep apnea and chronic snoring are common issues among older adults, and when left untreated, they can pose serious health risks. According to the Sleep Foundation, untreated sleep apnea is linked to high blood pressure, heart disease, stroke, and increased daytime fatigue. The condition is characterized by repeated interruptions in breathing during sleep, often accompanied by loud snoring, gasping, or choking sounds.

Real-world symptoms of sleep apnea include waking up feeling unrefreshed, frequent morning headaches, irritability, or excessive daytime sleepiness. Some people may not realize they have the disorder until a partner notices the pauses in breathing or loud snoring episodes. Over time, these disrupted sleep patterns can significantly impact both physical and mental health, reducing quality of life.

If you or a loved one experiences symptoms such as loud, persistent snoring, choking or gasping during sleep, or unexplained fatigue, it’s important to seek a medical evaluation. Diagnosis and treatment—such as with a CPAP machine or lifestyle changes—can dramatically improve sleep quality and reduce long-term health risks. For more information on recognizing and treating sleep apnea, visit the Sleep Foundation’s sleep apnea resource.

16. Address Restless Legs Syndrome

Restless Legs Syndrome (RLS) is a neurological condition characterized by uncomfortable sensations in the legs and an irresistible urge to move them, especially at night. According to the Sleep Foundation, RLS can disrupt sleep onset and lead to frequent awakenings, resulting in poor sleep quality and daytime fatigue. The exact cause of RLS isn’t fully understood, but it is believed to involve an imbalance of dopamine in the brain, which plays a role in controlling muscle movement.

Imagine someone who gets into bed feeling tired, only to experience creeping, tingling, or throbbing sensations in their legs. To relieve the discomfort, they are compelled to move or walk, which delays sleep and can lead to significant exhaustion over time. This cycle can become a nightly struggle for many older adults with RLS.

To manage symptoms, experts recommend establishing a regular sleep routine, engaging in moderate exercise, and avoiding caffeine and nicotine in the evening. Gentle leg massages, warm baths, or using a heating pad may also help. If symptoms persist or worsen, it’s important to consult a healthcare provider, as medications and specific therapies are available for more severe cases. For more information, visit the Sleep Foundation’s RLS treatment guide.

17. Limit Fluid Intake Before Bed

Nighttime urination, also known as nocturia, is a common sleep disruptor for older adults. According to the Sleep Foundation, waking up multiple times during the night to use the bathroom can fragment sleep and lead to daytime fatigue, irritability, and difficulty concentrating. As the body ages, bladder capacity may decrease and the production of urine at night can increase, making it especially important to manage fluid intake in the hours leading up to bedtime.

Consider the difference between someone who drinks several glasses of water or tea in the late evening versus someone who stays hydrated throughout the day but limits fluids after dinner. The former is much more likely to experience frequent nighttime awakenings to urinate, while the latter may enjoy a longer, uninterrupted stretch of restorative sleep.

To reduce nocturia, aim to meet your hydration needs earlier in the day and limit fluids at least two hours before bedtime. Avoid caffeinated and alcoholic beverages in the evening, as they can increase urine production. If nighttime urination continues to be a problem, consult a healthcare professional to rule out underlying medical conditions. For more details, visit the Sleep Foundation’s nocturia guide.

18. Keep a Sleep Diary

Tracking your sleep patterns with a sleep diary can provide valuable insights into your nightly habits and the factors that influence your sleep quality. According to the Sleep Foundation, maintaining a sleep diary helps identify trends, triggers, and behaviors—such as late-night caffeine intake or irregular bedtimes—that may be impacting your rest. This information can be especially helpful when discussing sleep concerns with a healthcare provider.

For example, someone might notice after a week of tracking that nights with late dinners or increased screen time consistently lead to poorer sleep. Recognizing these patterns allows for targeted changes, such as adjusting meal times or reducing evening device use, which can result in better sleep outcomes.

To get started, use a simple journal or a dedicated sleep tracking app to record details such as bedtime, wake time, number of awakenings, naps, and any lifestyle factors like exercise, meals, and mood. Reviewing this data over time can reveal connections between your daily routines and sleep quality. For printable templates and digital tools, visit the Sleep Foundation’s sleep diary resource.

19. Reevaluate Medications

Many commonly prescribed medications for older adults can interfere with sleep quality, either by causing insomnia, increasing nighttime awakenings, or leading to daytime drowsiness. According to the Sleep Foundation, medications such as certain blood pressure drugs, antidepressants, corticosteroids, and even some over-the-counter remedies can disrupt the natural sleep cycle.

For example, imagine an individual who recently started a new medication for high blood pressure and now finds themselves waking up more frequently during the night. This scenario is not uncommon, as some medications may have stimulating effects or increase the need to urinate, both of which can fragment sleep. Similarly, medications for allergies or colds may contain ingredients that keep you awake or, conversely, make you feel excessively sleepy during the day.

If you notice changes in your sleep patterns after starting or changing a medication, it’s important to discuss these side effects with your healthcare provider. Never stop or adjust your medication without professional guidance. Regular medication reviews can help identify alternatives or adjustments that minimize sleep disruption while still addressing your health needs. For more guidance, visit the Sleep Foundation’s medication and sleep resource.

20. Manage Heartburn and Acid Reflux

Heartburn and acid reflux are common conditions that can significantly disrupt sleep, especially in older adults. According to the Sleep Foundation, lying down after eating can cause stomach acid to flow back into the esophagus, leading to symptoms like burning, coughing, or a sour taste in the mouth. These discomforts often become worse at night, making it challenging to fall or stay asleep.

Consider the contrast between someone who manages their reflux—by avoiding trigger foods and adjusting their sleep position—and someone who does not. The former is less likely to experience nighttime symptoms, leading to more restful and uninterrupted sleep. In contrast, unmanaged reflux can result in frequent awakenings, discomfort, and poor overall sleep quality.

To reduce acid reflux at night, avoid large or spicy meals in the evening, limit caffeine and alcohol, and do not eat within two to three hours of bedtime. Elevating the head of your bed by six to eight inches or using a wedge pillow can also help prevent acid from traveling up the esophagus. For additional tips and information, visit the Sleep Foundation’s acid reflux and sleep guide.

21. Use White Noise or Sound Machines

White noise and sound machines can be effective tools for improving sleep quality, especially if you live in a noisy environment. According to the Sleep Foundation, consistent background sounds help mask sudden noises—such as traffic, loud neighbors, or barking dogs—that can startle the brain and disrupt sleep. These soothing noises create a calming auditory environment, making it easier for the brain to relax and transition into deeper sleep stages.

Imagine trying to fall asleep in a city apartment where honking cars and late-night activity are common. Without sound masking, each interruption can lead to fragmented sleep and make it difficult to feel rested. In contrast, using a white noise machine, gentle fan, or a nature sounds app can muffle these disturbances, creating a peaceful and predictable atmosphere that encourages uninterrupted rest.

To use a sound machine effectively, choose a consistent, non-intrusive sound such as rainfall, ocean waves, or steady white noise. Place the device at a moderate volume near your bed, ensuring it’s loud enough to cover disruptive noises but not so loud that it becomes a distraction. For more guidance on selecting and using sound machines, visit the Sleep Foundation’s white noise resource.

22. Try Aromatherapy

Aromatherapy, particularly with calming scents like lavender, has been shown to promote relaxation and enhance sleep quality. According to the Sleep Foundation, certain essential oils can help decrease heart rate, lower blood pressure, and calm the nervous system, making it easier to drift off at night. The soothing effect of pleasant aromas can create a tranquil bedtime environment, setting the stage for restful sleep.

Compare the experience of entering a softly scented bedroom with one that is completely unscented. Those who use lavender or chamomile oils often report feeling more at ease and ready for bed, while unscented environments may lack the extra sensory cue that signals relaxation to the brain. Even a subtle aroma can become a powerful part of a nightly routine, reinforcing the habit of winding down before sleep.

To use aromatherapy safely, opt for high-quality, pure essential oils and use them with a diffuser or a few drops on a pillowcase. Always follow manufacturer instructions and avoid direct skin contact if you have sensitivities. If you have respiratory conditions or allergies, consult your healthcare provider before introducing new scents. For more information, visit the Sleep Foundation’s aromatherapy and sleep guide.

23. Choose Supportive Pillows and Mattresses

The quality of your pillows and mattress plays a crucial role in maintaining proper spinal alignment and overall sleep comfort, especially as you age. According to the Sleep Foundation, old or sagging bedding can contribute to back, neck, and joint pain, which may disrupt sleep and lead to long-term discomfort. In contrast, supportive, ergonomic mattresses and pillows help keep the spine in a neutral position and provide pressure relief throughout the night.

Consider the difference between sleeping on a worn-out mattress versus a well-designed, supportive one. An old, uneven mattress may cause you to toss and turn, wake up stiff, or exacerbate chronic pain. On the other hand, a mattress tailored to your preferred sleep position and body type—paired with the right pillow—can help reduce aches and provide deeper, more rejuvenating rest.

When choosing bedding, look for mattresses with adequate support and cushioning that suit your individual needs. Medium-firm options are generally recommended for most older adults, while pillows should support your neck’s natural curve. If you experience ongoing discomfort, it may be time to replace your mattress or pillow. For expert advice and reviews, visit the Sleep Foundation’s mattress guide for seniors.

24. Reduce Noise Disturbances

Excessive noise can significantly disrupt sleep cycles, preventing you from reaching the deeper, restorative stages your body needs. According to the Sleep Foundation, even brief sounds—such as traffic, sirens, or loud conversations—can trigger micro-awakenings, making sleep less restful and contributing to morning fatigue, especially among older adults who may be more sensitive to sound.

Picture living on a busy street where honking cars, barking dogs, and passing pedestrians are common nighttime occurrences. Without proper sound control, these noises can repeatedly interrupt your sleep, causing you to wake up feeling groggy or unrested. Over time, this pattern can increase stress and negatively impact your overall health.

To minimize noise disturbances, consider simple strategies such as closing windows, using heavy curtains, or adding rugs and upholstered furniture to absorb sound. Earplugs and white noise machines can also help mask disruptive noises. If possible, arrange your bed away from windows or shared walls. For persistent noise, discuss options with your landlord or neighbors, or explore soundproofing solutions. For more tips, visit the Sleep Foundation’s noise and sleep guide.

25. Consider Cognitive Behavioral Therapy for Insomnia

Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely recognized as a first-line treatment for chronic sleep difficulties, particularly among older adults. According to the Centers for Disease Control and Prevention (CDC), CBT-I addresses the underlying thoughts and behaviors that contribute to insomnia, helping individuals develop healthier sleep habits without the need for medication.

Unlike sleep medications, which may provide short-term relief but can cause side effects or dependency, CBT-I offers long-lasting results by teaching practical strategies for falling and staying asleep. Techniques include sleep restriction, stimulus control, relaxation exercises, and cognitive restructuring to challenge negative beliefs about sleep. Many people find that, over time, CBT-I leads to more consistent and restorative sleep than medication alone.

If you struggle with persistent insomnia or have tried other remedies without success, consider speaking with a therapist trained in CBT-I. Sessions can be delivered in-person, online, or even through self-guided programs. For more information on sleep health and non-medication approaches, visit the CDC’s sleep resources.

26. Establish a Wind-Down Period

Creating a dedicated wind-down period before bed can greatly enhance your ability to fall asleep and improve overall sleep quality. According to the Sleep Foundation, a gradual transition from the activities of the day to sleep helps signal the brain to relax and prepare for rest. This is particularly important for older adults, who may find abrupt bedtimes make it harder to unwind or fall asleep quickly.

Imagine going from a stimulating activity, like watching an action movie or completing chores, straight to bed. This abrupt shift can leave your mind racing and your body tense, making restorative sleep elusive. In contrast, a gradual routine—such as dimming the lights, listening to calming music, or practicing gentle stretches—allows the body and mind to slow down naturally.

Wind-down activities might include reading a book, meditating, sipping a cup of herbal tea, or writing in a journal. The key is to choose quiet, relaxing actions that you enjoy and can perform consistently each night. Establishing this calming ritual helps signal to your body that it’s time to rest, promoting easier sleep onset and better sleep quality. For more ideas, visit the Sleep Foundation’s sleep hygiene tips.

27. Use Gentle Stretching Before Bed

Gentle stretching before bed can help release muscle tension and promote relaxation, setting the stage for a restful night’s sleep. According to the Sleep Foundation, light stretching encourages blood flow, reduces stiffness, and soothes both body and mind—benefits that are particularly valuable for older adults who may experience aches or discomfort after a busy day.

Simple stretches, such as reaching for your toes while seated, rolling your shoulders, or performing gentle neck tilts, can make a noticeable difference in how relaxed you feel at bedtime. Another effective routine involves lying on your back and gently hugging your knees to your chest, which can relieve lower back tension. These low-impact movements are easy to incorporate and do not require any special equipment.

For safe and effective evening stretching, avoid bouncing or forcing any movement. Focus on slow, steady motions and deep breathing to maximize relaxation. If you have any medical concerns or chronic pain, consult your healthcare provider before starting a new routine. For more stretching ideas and routines designed specifically for better sleep, visit the Sleep Foundation’s relaxation guide.

28. Address Breathing Problems

Respiratory issues such as allergies, asthma, or chronic obstructive pulmonary disease (COPD) can significantly disrupt sleep by making it difficult to breathe comfortably at night. According to the Sleep Foundation, symptoms like nasal congestion, coughing, or wheezing often worsen when lying down, leading to frequent awakenings and poor sleep quality.

Consider the example of someone with seasonal allergies who experiences congestion and postnasal drip each spring. As a result, they may wake up multiple times during the night or struggle to fall asleep in the first place, leading to daytime fatigue and irritability. Over time, chronic breathing problems can greatly impact overall health and well-being.

To improve sleep, keep your bedroom free from allergens by washing bedding regularly, using allergen-proof covers, and maintaining a clean, dust-free environment. A humidifier may also help if dry air contributes to irritation. If you experience ongoing breathing difficulties or suspect a condition like sleep apnea, consult a healthcare provider for assessment and targeted treatment. Proper medical care and symptom management are key to achieving more restful, uninterrupted sleep. For more tips, visit the Sleep Foundation’s guide on allergies and sleep.

29. Limit Screen Time Before Bed

Excessive screen time in the evening can increase alertness and make it harder to fall asleep. The Sleep Foundation explains that electronic devices emit blue light, which suppresses melatonin production and signals the brain to stay awake. This effect is especially pronounced in older adults, who may already experience changes in natural sleep rhythms.

For example, it’s common to unwind with television or browse the internet before bed, only to find yourself feeling wide awake long after turning off the screen. This pattern can lead to delayed sleep onset, more nighttime awakenings, and less restorative rest overall.

To improve sleep quality, try setting a “digital curfew” at least one hour before bedtime. Replace evening screen use with calming alternatives such as reading a printed book, listening to soothing music, or engaging in light conversation. If you need to use devices, enable night mode or blue light filters to reduce their impact. By minimizing screen exposure and choosing relaxing activities, you help your brain transition more easily into sleep mode. For more information, visit the Sleep Foundation’s blue light resource.

30. Practice Mindfulness Meditation

Mindfulness meditation is an effective way to calm racing thoughts and reduce stress before bedtime, making it easier to fall and stay asleep. According to the Sleep Foundation, practicing mindfulness helps train your brain to focus on the present moment, letting go of worries or anxieties that might otherwise keep you awake.

A simple guided meditation might involve sitting or lying comfortably, closing your eyes, and bringing attention to your breath. Notice the sensation of air moving in and out, and gently redirect your focus whenever your mind wanders. Some people also benefit from body scans, in which you mentally check in with each part of your body, releasing tension as you go. There are many free guided meditations available online specifically designed to support sleep.

Incorporating mindfulness into your nightly routine can be as easy as dedicating five to ten minutes before bed. Over time, this practice can lower heart rate, reduce muscle tension, and create a sense of calm that supports restful sleep. For more information and meditation exercises, visit the Sleep Foundation’s mindfulness meditation guide.

31. Try Herbal Teas (Caffeine-Free)

Herbal teas such as chamomile, valerian root, and lemon balm are popular for their gentle, soothing effects that can help prepare the body and mind for sleep. According to the Sleep Foundation, these caffeine-free options may promote relaxation and reduce anxiety, making it easier to wind down in the evening. Chamomile, in particular, contains antioxidants that bind to certain receptors in the brain, potentially decreasing insomnia and supporting restful sleep.

In contrast, caffeinated beverages like black tea, green tea, or coffee can stimulate the nervous system and disrupt your ability to fall asleep. Drinking these options in the evening often leads to tossing and turning, fragmented sleep, or difficulty waking up refreshed in the morning. Switching to herbal, non-caffeinated teas before bed provides a calming ritual without the risk of unwanted stimulation.

To enjoy herbal teas safely, choose blends that are clearly labeled as caffeine-free and contain natural ingredients. Start with a small cup to ensure you don’t experience any digestive discomfort or allergic reactions. Avoid adding excess sugar or sweeteners, which can counteract the calming effects. For more information, visit the Sleep Foundation’s best tea for sleep guide.

32. Address Underlying Medical Conditions

Untreated medical conditions such as thyroid disorders, diabetes, or cardiovascular disease can significantly disrupt sleep patterns, often without being immediately recognized as the cause. According to the Sleep Foundation, symptoms like frequent nighttime awakenings, hot flashes, or restless legs could be linked to underlying health issues rather than simple insomnia.

Consider the scenario of someone experiencing fatigue, night sweats, and difficulty staying asleep. While these symptoms may be attributed to aging or stress, they can also signal thyroid imbalances or hormonal changes that require medical attention. Overlapping symptoms between sleep disorders and medical conditions can make it challenging to pinpoint the root cause, leading to persistent sleep problems if left unaddressed.

It’s important to discuss ongoing sleep disturbances with your healthcare provider, especially if lifestyle changes haven’t led to improvement. A thorough medical evaluation—including blood tests and a review of your overall health—can help identify or rule out conditions that may be impacting your rest. Early detection and treatment of these issues not only improve sleep but also support better long-term health. For more details, visit the Sleep Foundation’s health and sleep guide.

33. Use Light Therapy if Needed

Light therapy involves the use of artificial light boxes to help reset circadian rhythms, especially for those who struggle with irregular sleep-wake cycles or experience issues like early morning awakenings or evening insomnia. According to the Sleep Foundation, bright light exposure in the morning or during waking hours can help regulate the body’s internal clock, signaling when it’s time to be awake and when it’s time to sleep.

Natural sunlight is generally the best way to align your circadian rhythm, but for people who have limited outdoor access or live in areas with long winters and shorter daylight hours, light therapy provides a practical alternative. For example, sitting in front of a medically approved light box for 20 to 30 minutes each morning can mimic the effects of natural sunlight and support a more consistent sleep schedule.

Before starting light therapy, it’s important to consult a healthcare provider, especially if you have eye conditions or are on medications that increase light sensitivity. Your provider can recommend the appropriate device, timing, and duration based on your individual needs. For more guidance, visit the Sleep Foundation’s light therapy guide.

34. Avoid Smoking, Especially Near Bedtime

Nicotine, the primary active ingredient in tobacco products, acts as a powerful stimulant that can disrupt your ability to fall and stay asleep. According to the Sleep Foundation, smoking raises heart rate, increases alertness, and reduces the time spent in restorative deep and REM sleep. These effects are even more pronounced when cigarettes or other nicotine products are used in the evening or close to bedtime.

Studies show that smokers are more likely to experience insomnia, difficulty staying asleep, and restless nights compared to non-smokers. The stimulating effects of nicotine can delay sleep onset, fragment sleep cycles, and cause early morning awakenings. In contrast, non-smokers and those who quit often report faster sleep onset, fewer nighttime disturbances, and improved overall sleep quality.

If you smoke, try to avoid tobacco use at least one to two hours before bed or, ideally, work toward quitting altogether. Reducing or eliminating smoking not only benefits your sleep but also supports your heart, lungs, and long-term health. For resources and support on quitting, visit the Smokefree.gov website or consult your healthcare provider for personalized advice.

35. Manage Blood Sugar Levels

Fluctuations in blood sugar levels, particularly related to diabetes or hypoglycemia, can significantly disrupt sleep quality. According to the Sleep Foundation, high blood glucose can lead to frequent urination and dehydration, causing multiple awakenings during the night. Conversely, low blood sugar can trigger symptoms like sweating, shakiness, and anxiety, making it difficult to stay asleep or return to sleep after waking.

For example, a person with diabetes may find themselves waking up repeatedly to use the bathroom or experiencing night sweats and headaches if their blood sugar drops too low. These disturbances not only affect the quantity of sleep but also its quality, leading to daytime fatigue and increased risk for other health issues.

To manage sleep disruptions related to blood sugar, aim for consistent monitoring and control of glucose levels throughout the day and evening. Follow your healthcare provider’s recommendations for medication, diet, and exercise. Avoid heavy or sugary meals before bed and consider keeping a small, healthy snack nearby if nighttime hypoglycemia is a concern. For more comprehensive guidance, visit the Sleep Foundation’s diabetes and sleep guide.

36. Keep Pets Off the Bed

Allowing pets to sleep on the bed might feel comforting, but their movements, noises, or need for attention can significantly disrupt your sleep. According to the Sleep Foundation, pets often change positions, scratch, or even snore during the night, leading to frequent awakenings and lighter sleep for their owners. Over time, these disturbances can result in cumulative sleep loss and increased daytime fatigue, especially for older adults who may already experience fragmented sleep.

Many pet owners enjoy the companionship of their animals and may initially find it hard to transition them off the bed. However, those who make the change often notice more restful, uninterrupted nights. For example, an owner might realize they wake less frequently and fall back asleep more easily when their cat or dog sleeps in its own bed nearby rather than on the mattress.

To create a healthier sleep environment, provide your pet with a comfortable bed in the same room or a designated sleeping area close by. Gradually encourage them to use their own space by rewarding calm behavior and maintaining a consistent bedtime routine. For tips on balancing pet companionship with quality sleep, visit the Sleep Foundation’s guide to sleeping with pets.

37. Limit Evening News and Stressful Content

Consuming anxiety-inducing news or stressful content in the evening can raise stress hormone levels, such as cortisol, making it harder for your mind and body to unwind before bed. According to the Sleep Foundation, exposure to distressing stories or intense media close to bedtime can trigger emotional responses, racing thoughts, and even physical symptoms like a rapid heartbeat, all of which interfere with falling and staying asleep.

For instance, imagine watching a heated news segment or a suspenseful crime show right before retiring for the night. Many people find that such content lingers in their minds, causing worry or agitation that makes sleep elusive. Over time, this routine can contribute to sleep difficulties and a cycle of increased nighttime anxiety.

To foster a more peaceful bedtime, consider switching to calming media in the evening hours. Opt for lighthearted shows, nature documentaries, soothing music, or reading a comforting book. Establishing a “news curfew” one to two hours before bed can help lower stress and create a more relaxing transition to sleep. For additional tips, visit the Sleep Foundation’s healthy sleep tips.

38. Address Frequent Nightmares

Frequent nightmares and vivid dreams can become more common with age due to changes in sleep architecture, medication side effects, or underlying health conditions. According to the Sleep Foundation, older adults may experience more intense or distressing dreams, which can lead to nighttime awakenings, anxiety, and reluctance to go back to sleep.

For example, someone might begin having recurring nightmares about falling or losing loved ones, leading to feelings of fear and restlessness during the night. These nightmares not only disrupt sleep but can also trigger lingering anxiety or mood changes during the day. In some cases, trauma, stress, or new medications may act as triggers for these vivid dreams.

If nightmares are frequent, persistent, or causing significant distress, it is important to discuss them with a healthcare professional. They can help identify possible causes—such as medication adjustments, untreated anxiety, or sleep disorders—and recommend appropriate interventions. Techniques like relaxation exercises, cognitive behavioral therapy for nightmares, or medication changes may be suggested. For more information, visit the Sleep Foundation’s nightmares resource.

39. Use Gentle Sleep Aids Only Under Supervision

While over-the-counter (OTC) sleep aids and herbal supplements are often marketed as safe solutions for insomnia, they can pose significant risks—especially for older adults. According to the Sleep Foundation, many OTC sleep aids contain antihistamines or other ingredients that may cause grogginess, confusion, urinary retention, or increase the risk of falls and next-day drowsiness.

Self-medicating with sleep aids can lead to unintended side effects or dangerous interactions with other medications. For example, an individual who takes an OTC sleep aid without consulting a provider may experience increased confusion at night or worsening symptoms of a medical condition. In contrast, supervised use under the guidance of a healthcare professional ensures that any chosen sleep aid is appropriate, safe, and tailored to your unique health needs and medication regimen.

If you are considering using a sleep aid—whether prescription, OTC, or herbal—always consult with your healthcare provider first. They can help determine the underlying causes of your sleep difficulties and recommend safer, evidence-based strategies. For more information about the risks and appropriate use of sleep aids, visit the Sleep Foundation’s sleep aids resource.

40. Try Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a simple yet effective technique for easing muscle tension and promoting a sense of calm before bed. According to the Sleep Foundation, PMR involves systematically tensing and then relaxing different muscle groups throughout the body, which can help reduce physical and mental stress and prepare you for restful sleep.

To practice PMR, begin by lying comfortably in bed. Starting with your toes, gently tense the muscles for five seconds, then slowly release and notice the sensation of relaxation. Move upward through your body—feet, legs, hips, abdomen, hands, arms, shoulders, neck, and face—repeating the process with each group. Focus on your breathing as you go, inhaling deeply as you tense and exhaling as you let go. This mindful progression helps distract from anxious thoughts and signals the body to transition into sleep mode.

Incorporating PMR into your nightly routine can be especially beneficial for older adults who experience muscle aches or stress-related insomnia. With practice, the technique becomes easier and more effective over time. For guided exercises and more details, visit the Sleep Foundation’s relaxation guide.

41. Seek Support for Grief or Loss

Experiencing grief or loss can have a profound impact on sleep, often making it difficult to fall asleep, stay asleep, or achieve restful sleep. According to the Sleep Foundation, bereavement can lead to a surge in stress hormones, increased anxiety, and a flood of thoughts and emotions that persist into the night. These changes can result in insomnia, nightmares, or a pattern of waking up in the early morning hours, unable to return to sleep.

For example, someone who has recently lost a spouse might find themselves replaying memories, experiencing waves of sadness, or feeling a sense of emptiness in bed, leading to disrupted sleep for weeks or even months. Over time, chronic poor sleep can further intensify feelings of depression, anxiety, and fatigue, making it harder to cope with daily life.

If you’re struggling with sleep after a significant loss, it’s important to reach out for support. Talking to family and friends, joining a grief support group, or seeking counseling with a mental health professional can help you process your emotions and develop healthier sleep habits. For more resources and guidance, visit the Sleep Foundation’s grief and sleep page.

42. Adjust Evening Lighting

The type and intensity of lighting you use in the evening can have a significant impact on your body’s natural sleep-wake cycle. According to the Sleep Foundation, exposure to bright lights at night can suppress melatonin production and signal to your brain that it’s still daytime, making it harder to fall asleep. In contrast, dim lighting helps cue your body that bedtime is approaching and supports a smoother transition to sleep.

Consider the difference between a brightly lit living room with overhead lights blazing and a softly illuminated space with table lamps or dimmed fixtures. People who use bright, cool-toned lighting in the evening often find themselves feeling alert and restless at bedtime. On the other hand, those who switch to dim, warm-toned lights after sunset are more likely to feel relaxed and ready to wind down.

To create a sleep-friendly environment, install dimmer switches or use lamps with low-watt bulbs in your living areas and bedrooms. Consider turning off or dimming lights at least an hour before bed. These small adjustments can help signal your brain that it’s time to rest. For more tips, visit the Sleep Foundation’s light and sleep guide.

43. Address Itchy Skin or Allergies

Itchy skin and allergies are common culprits behind disrupted sleep, especially for older adults who may be more sensitive to environmental triggers. According to the Sleep Foundation, conditions like eczema, dry skin, or allergic reactions to dust mites and fabrics can cause persistent itching and discomfort, leading to frequent awakenings and difficulty falling back asleep.

For example, someone with dust mite allergies might experience itchy eyes, sneezing, and skin irritation each night, especially when using older pillows or bedding that harbor allergens. This ongoing discomfort can quickly turn bedtime into a source of frustration and exhaustion.

To minimize irritation, opt for hypoallergenic bedding and pillow covers, which help protect against common allergens. Wash sheets and pillowcases in hot water weekly to eliminate dust mites and allergens. Applying fragrance-free or dermatologist-recommended moisturizers before bed can ease dry or sensitive skin. If over-the-counter topical treatments or lifestyle changes don’t resolve the issue, consult a healthcare provider or dermatologist for targeted solutions. For additional information on creating an allergy-friendly sleep environment, visit the Sleep Foundation’s allergies and sleep resource.

44. Set a Technology Curfew

Setting a technology curfew in the evening can greatly improve sleep quality by reducing mental stimulation and exposure to blue light, both of which interfere with the brain’s ability to wind down. According to the Sleep Foundation, disconnecting from devices like smartphones, tablets, and computers at least an hour before bed helps restore healthy melatonin levels and supports a smoother transition into restful sleep.

Compare an evening spent scrolling through news, emails, or social media to one spent reading, talking with family, or engaging in relaxing hobbies. With devices, it’s easy to become overstimulated, anxious, or distracted—making it much harder to fall asleep when you finally turn off the screen. In contrast, device-free evenings tend to be calmer, allowing your mind and body to naturally prepare for rest.

To implement a technology curfew, set a consistent cut-off time each night—such as 8 or 9 p.m.—when all screens are put away. Use this time to unwind with low-tech activities like puzzles, journaling, or listening to music. Creating this boundary not only benefits sleep but also improves overall well-being. For more guidance, visit the Sleep Foundation’s blue light resource.

45. Try Gentle Music or Nature Sounds

Listening to gentle music or nature sounds before bed can have a profoundly calming effect on the mind and body, making it easier to transition into restful sleep. According to the Sleep Foundation, soothing auditory environments help lower heart rate, reduce anxiety, and distract from intrusive thoughts that might otherwise keep you awake. This is especially beneficial for older adults, who may be more sensitive to nighttime stress or environmental noise.

For some, absolute silence at night can feel unsettling or may allow minor household or outdoor noises to become more disruptive. In contrast, a background of soft classical music, gentle rain, ocean waves, or forest sounds can mask irregular noises and create a peaceful atmosphere. These calming sounds help cue the brain that it’s time to relax and sleep.

To make the most of this approach, curate a playlist of your favorite sleep-friendly tracks or use a dedicated app or device designed for sleep sounds. Aim for slow tempos and minimal lyrics to maximize the relaxing benefits. Experiment with different sounds to see what works best for you. For more ideas, visit the Sleep Foundation’s guide to music and sleep.

46. Avoid Heavy or Spicy Foods in the Evening

Consuming heavy or spicy foods close to bedtime can trigger indigestion, acid reflux, and discomfort, making it much harder to fall and stay asleep. According to the Sleep Foundation, rich, fatty, or highly seasoned meals stimulate the digestive system and increase the risk of heartburn, especially when you lie down shortly after eating. These symptoms are common sleep disruptors for older adults whose digestive systems may process food more slowly.

Imagine eating a spicy takeout dinner late in the evening. As you settle into bed, you may experience burning in your chest, bloating, or even nausea, leading to restless tossing and turning. In contrast, choosing lighter, milder foods for your evening meal can minimize discomfort and promote more restorative sleep.

To support better digestion and rest, try to eat your last substantial meal at least two to three hours before bed. If you need a snack closer to bedtime, opt for easily digestible options like a small banana, yogurt, or a handful of nuts. Avoiding spicy sauces, fried foods, and late-night feasts can make a noticeable difference in your sleep quality. For more tips, visit the Sleep Foundation’s eating and sleep guide.

47. Try Journaling Before Bed

Journaling before bed is an effective way to clear mental clutter, ease anxiety, and prepare your mind for restful sleep. According to the Sleep Foundation, the process of writing down your thoughts, worries, or even gratitude lists can help shift your focus away from racing thoughts and nightly stressors that might otherwise keep you awake.

For example, someone who struggles with a busy mind at night might take ten minutes before bedtime to jot down events of the day, unresolved concerns, or tomorrow’s to-do list. This simple habit can create a sense of closure, making it easier to let go of nagging thoughts and transition into a state of relaxation and readiness for sleep. Journaling can also be an opportunity for gratitude or reflective writing, fostering a more positive mindset at the end of the day.

To get started, keep a notebook or journal by your bedside and make it part of your nightly routine. Whether you prefer unstructured free writing or guided prompts, allow your journaling practice to be a calming, judgment-free space. For more ideas, visit the Sleep Foundation’s guide to journaling for better sleep.

48. Address Nocturia (Frequent Nighttime Urination)

Nocturia, or frequent nighttime urination, is a common issue among older adults and can significantly disrupt sleep by causing multiple awakenings each night. According to the Sleep Foundation, causes of nocturia may include age-related changes in bladder function, certain medications, diabetes, heart conditions, or prostate enlargement in men. Even excessive fluid intake in the evening can contribute to this problem.

For instance, imagine someone who wakes up two or three times every night to use the bathroom. These interruptions prevent them from reaching the deeper, restorative stages of sleep, leading to morning fatigue, daytime sleepiness, and increased risk of falls or accidents during nighttime trips to the restroom. The frustration of fragmented sleep can also impact mood and overall well-being.

If nocturia is affecting your sleep, start by limiting fluids a few hours before bedtime and avoiding caffeine and alcohol in the evening. However, frequent nighttime urination can also be a sign of an underlying medical condition. It’s important to discuss persistent nocturia with your healthcare provider, who can assess for treatable causes and recommend appropriate interventions. For more information, visit the Sleep Foundation’s nocturia guide.

49. Keep Emergency Supplies Nearby

Concerns about nighttime emergencies—such as needing medication, a flashlight during a power outage, or easy access to a phone—can cause underlying anxiety that disrupts sleep. According to the Sleep Foundation, feeling unprepared or worried about potential situations can lead to restlessness, frequent awakenings, or difficulty relaxing at bedtime, especially for older adults who may be more vulnerable to health or safety concerns.

For example, someone might find themselves lying awake, mentally reviewing where their medications or eyeglasses are located, or feeling anxious about how to reach help if needed. This persistent worry can interfere with the ability to fall asleep or cause unnecessary nighttime awakenings to double-check on supplies.

To alleviate these concerns, keep essential items—such as a phone, flashlight, medications, eyeglasses, and a bottle of water—within easy reach on a bedside table. Having these supplies close by not only provides peace of mind but also ensures a swift response if an emergency arises during the night. Taking these simple precautions can help you feel more secure and support more restful, uninterrupted sleep. For additional tips, visit the Sleep Foundation’s healthy sleep tips.

50. Schedule Regular Health Checkups

Ongoing medical evaluations are essential for maintaining good sleep health as you age. According to the Sleep Foundation, many sleep disturbances in older adults can be linked to underlying health conditions, medication side effects, or lifestyle changes that may go undetected without regular checkups. Annual or biannual visits to your healthcare provider can help identify sleep-related issues early and ensure that chronic conditions such as diabetes, heart disease, or thyroid disorders are well-managed.

Consider the case of someone who develops new sleep problems, such as frequent awakenings or persistent fatigue, that are later traced to a recently diagnosed medical condition or a change in prescription. Timely detection through routine checkups allows for effective treatment adjustments, which can restore healthy sleep and improve overall quality of life.

Make it a habit to discuss your sleep patterns, concerns, and any changes you notice with your doctor at each appointment. Bring a sleep diary if possible to help track symptoms over time. Prioritizing regular health checkups empowers you to address issues proactively and lays the foundation for better sleep throughout your later years. For more guidance, visit the Sleep Foundation’s healthy sleep tips.

Conclusion

Addressing sleep issues after age 60 is crucial for maintaining physical, mental, and emotional well-being. Proactively adopting healthy sleep habits—like establishing routines, managing medical concerns, and optimizing your sleep environment—can lead to more restful and restorative nights. Persistent sleep problems should not be ignored, as they may signal underlying health issues that require medical attention. If you continue to experience difficulties, consider tracking your sleep or seeking a professional screening. Open communication with your healthcare provider ensures that you receive tailored solutions for better sleep and overall health. For further information and resources on sleep health, visit the Sleep Foundation’s guide to aging and sleep.

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