Ageless Conversations - March 3, 2026

Healthy Sleep for Older Adults

I love my bed, and my satin-covered pillow. I adore a good, delicious sleep, and I rank it as one of my very favorite activities. On the other hand, I hate poor sleep caused by not being able to quiet my mind and fall asleep. I despise waking up in the night to pee, from having anxious dreams, or for no reason at all. Many older adults believe poor sleep is simply part of aging, but apparently that is not true. Research shows that healthy sleep is absolutely possible later in life, and it plays a major role in physical health, mental well‑being, and brain function. So yeah, it affects basically every part of us.

Insomnia in Older Adults

Insomnia affects up to one‑third of adults worldwide and becomes more common with age. Between 12 and 20 percent of older adults meet the criteria for an insomnia disorder.

A clinical diagnosis of insomnia requires:

 - Difficulty sleeping at least three times a week
 - Symptoms lasting three months or longer
 - Daytime problems such as fatigue, irritability, or trouble concentrating

Okay, so now all of us self diagnosed insomniacs could start worrying, because Insomnia is linked to higher risks of cardiovascular disease, depression, and cognitive decline. Or, we could make changes to address the problem. Let’s all choose option B. But before we get to the hows of making better sleep habits, we should consider other things that can affect our snooze time. These include:

 - Irregular schedules. Some, especially retirees, keep no regular schedule. Last week I lived by a 3-yr old’s schedule (eat and sleep sporadically; play maniacally until you collapse; i.e. no schedule whatsoever).
 - Daytime napping. Sorry; though at times very lovely, naps interfere with regular sleep.
 - Limited exposure to daylight (especially hard in winter).
 - More limited social activities (another reason it doesn’t pay to be the neighborhood recluse).

Remember, we can get outside help. When sleep problems persist, we might try to medicate with any number of things we find in our medicine cabinets. Some sleep aids carry increased risks as we age, so medical guidance is essential. A healthcare professional can explain the risks and benefits of both behavioral strategies and medications.

Understanding Sleep Needs As We Age

The National Sleep Foundation recommends that older people get 7 to 8 hours of sleep each night. Research shows that older adults who sleep between 6 and 9 hours tend to have better overall health, quality of life, and cognitive function. My watch monitors my sleep activity, and last night I got six hours. I do better with a solid 8 or 9 hours (doesn’t happen enough) so today I have to fight the crankiness and smile through gritted teeth.

Sleep does change with age. Older adults often:.

 - Take longer to fall asleep (not my husband. I’m happy for him; not resentful at all).
 - Wake up more during the night (our blasted bladders!).
 - Spend less time in deep sleep and REM sleep.
 - Have lower sleep efficiency (less time asleep while in bed, hopefully not anxiously staring at the clock).

These changes are common, but do not despair! Restful sleep is still in reach.

Healthy Sleep Habits That Make a Difference

Good sleep hygiene helps the body relearn healthy sleep patterns. These habits may look like a lot of work, but they are powerful, and critical for our health. I commit right now to work on mastering these, and invite all to join me (not literally; stay in your own space).

Create a consistent routine

 - Go to bed and wake up at the same time every day
 - Allow for 7 to 8 hours of sleep
 - Keep meals on a regular schedule
 - Avoid eating within 2 to 3 hours of bedtime (no M&Ms after 8pm for me. Okay, maybe 8:30)

Strengthen the bed‑sleep connection

This is called stimulus control, and it helps retrain the brain.

 - Go to bed at regular sleepy time
 - If you cannot fall asleep within 15 to 20 minutes, get up and do something non-stimulating, then return when sleepy
 - Use the bed only for sleep and intimacy
 - Avoid clock‑watching, which increases anxiety

Optimize your environment

 - Keep the bedroom dark, quiet, and cool
 - Reduce noise and light
 - Avoid alcohol and caffeine before bed (caffeine can ruin sleep even when ingested as early as lunchtime).
 - Limit daytime naps

Support your body’s natural rhythms

 - Get 45 to 60 minutes of bright outdoor light during the day.
 - Start simply with ten minutes in the morning, and ten minutes in the afternoon.
 - Add moderate or vigorous exercise
 - Keep socially engaged to maintain a regular daily rhythm

Relax the mind and body

 - Try gentle breathing
 - Practice progressive muscle relaxation
 - Use calming routines before bed like meditation or gentle stretching. I even saw a night time yoga stretch that could be done in bed.

These strategies help reduce the “hyperarousal” that often keeps older adults awake.