Effective Tips for Older Adults to Sleep Better

June 02 2025 TalktoAngel 0 comments 105 Views

As we age, our bodies undergo many changes—one of the most significant being how we sleep. Many older adults find themselves waking up more frequently during the night, struggling to fall asleep, or rising earlier than desired. Periodic insomnia may have a major negative impact on one's physical and emotional well-being, even if occasional sleep disruptions are common. Fortunately, with a better understanding of sleep and how to manage stress and anxiety, older adults can significantly improve their sleep quality.

What Is Sleep and Why Is It Necessary?

Sleep is a natural, restorative process that allows the body and mind to recover from daily activities. The body improves the immune system, balances hormones, repairs tissues, and solidifies memories while we sleep. For senior citizens, getting enough sleep is even more crucial. It supports cognitive function, maintains emotional well-being, and reduces the risk of chronic illnesses such as heart disease, diabetes, post-traumatic stress disorder (PTSD), and depression.

Sleep habits often vary as people age.

These include:

Reduced deep sleep
Lighter, more fragmented sleep.
Phase advance, or earlier bedtimes and wake-up times
Increased night time awakenings

While these changes are natural, they don’t mean poor sleep should be accepted as the norm. With the right strategies, older adults can still enjoy restful, rejuvenating sleep.

How Stress and Anxiety Affect Sleep

Stress and anxiety are among the leading causes of sleep disturbances in older adults. Whether it's worry over finances, health issues, or the loss of loved ones, emotional turmoil can keep the mind overly active at bedtime. This hyperarousal makes it difficult to fall asleep or stay asleep throughout the night.

Chronic stress can also lead to an overproduction of cortisol, the body’s stress hormone, which disrupts the natural sleep-wake cycle. Similarly, anxiety can cause racing thoughts, increased heart rate, and tension in the body—all of which are counterproductive to falling asleep.

In addition to improving sleep, stress and anxiety management are essential for general well-being.

Tips to Improve Sleep for Older Adults.

1. Stick to a Consistent Sleep Schedule

The internal clock of the body can be regulated by keeping a regular bedtime and wake-up time, particularly on the weekends. Your sleep-wake cycle is strengthened by consistency, which facilitates natural sleep and wakefulness.

2. Create a Comfortable Sleep Environment

Make the bedroom a sanctuary for rest. Make sure the space is quiet, dark, and chilly. Use blackout curtains or an eye mask to block out light, and consider white noise machines or earplugs if external noises are an issue. Invest in body-supporting pillows and a comfortable mattress.

3. Limit Daytime Naps

Long or late-afternoon naps might cause difficulty in sleeping at night, although short naps can be rejuvenating. Aim to avoid naps after 3 p.m. and limit them to 20 to 30 minutes.

4. Stay Physically Active

Frequent exercise helps you fall asleep more quickly and reduces stress, which improves sleep quality. On most days of the week, try to get in at least 30 minutes of moderate activity, such as swimming or walking.. However, avoid vigorous activity close to bedtime.

5. Watch What You Eat and Drink

Avoid heavy meals just before bed, as well as coffee and alcohol. Caffeine and nicotine are stimulants that can keep you awake, while heavy meals can cause discomfort and indigestion. Although alcohol may initially make you sleepy, it can disrupt sleep later in the night.

6. Establish a Calming Bedtime Routine

Your body can tell when it's time to wind down with a calming routine. Consider:

Reading a book
Taking a warm bath
Practicing gentle yoga or stretching
Listening to soothing music
Using aromatherapy (lavender is known to promote relaxation)

7. Manage Stress and Anxiety

Reducing mental clutter before bedtime is essential. Here are a few techniques:

Your body may be told when it's time to wind down by a calming habit.

Progressive Muscle Relaxation: From your toes to your head, tense and then relax each muscle group.
Mindfulness Meditation: Paying attention to the present moment can reduce anxiety and racing thoughts.
Journaling: You may declutter your thoughts by putting your problems in writing or creating a list of things you need to get done the next day.

8. Limit Screen Time Before Bed

The blue light emitted by phones, tablets, and TVs can interfere with melatonin production, a hormone that regulates sleep. Turn off screens at least one hour before bed and opt for relaxing activities instead.

9. Consult a Healthcare Provider

If sleep problems persist, it's important to speak with a doctor. Underlying health issues such as sleep apnea, restless legs syndrome, or medication side effects might be contributing to a sleep disorder. These disorders can be diagnosed and treated with the assistance of a healthcare professional. They also help depending on the root cause of the sleep problem and provide therapies like Cognitive Behavioral Therapy for insomnia, Mindfulness-based therapy, Behavioral modification.

Conclusion

Good sleep is not a luxury—it’s a necessity. Good sleep promotes physical health, emotional equilibrium, and mental clarity in older persons. By creating a sleep-friendly environment, establishing calming routines, and effectively managing stress and anxiety, seniors can enjoy more restful nights and more energetic days.

Improving sleep often requires a combination of strategies, so be patient and persistent. Small changes can lead to significant improvements in sleep quality over time. And remember, getting help from a healthcare provider or sleep counsellor is always a wise step if self-care strategies aren’t enough.

Contributed By: Dr. (Prof.) R. K. Suri, Clinical Psychologist and Life Coach, &. Ms. Sheetal Chauhan, Counselling Psychologist.

References

National Institute on Aging. (2020). A good night’s sleep. U.S. Department of Health & Human Services. https://www.nia.nih.gov/health/good-nights-sleep
American Psychological Association. (2013). Stress and sleep. https://www.apa.org/news/press/releases/stress/2013/sleep
Mander, B. A., Winer, J. R., & Walker, M. P. (2017). Sleep and human aging. Neuron, 94(1), 19–36. https://doi.org/10.1016/j.neuron.2017.02.004
Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205
McCall, C., & McCall, W. V. (2012). Objective vs. subjective measurements of sleep in depressed insomniacs: First night effect or reverse first night effect? Journal of Clinical Sleep Medicine, 8(6), 659–665. https://doi.org/10.5664/jcsm.2290