Getting a Good Night’s Sleep

Why Sleep Is So Important

Getting enough good-quality sleep helps your body and mind function at their best. When sleep is regularly cut short or disrupted, it can affect many areas of health.

Poor sleep over time has been linked to:

• Heart disease and high blood pressure
• Diabetes and weight changes
• Depression or low mood
• Memory problems and difficulty concentrating
• Increased risk of falls, injuries, and accidents

Sleep is not a luxury—it is a key part of staying healthy and independent as you age.

How Much Sleep Do Older Adults Need?

Most older adults do best with about 7–9 hours of sleep per night.

Sleep patterns often change with age. You may:

• Feel sleepy earlier in the evening
• Wake up earlier in the morning
• Wake up more often during the night

These changes are common, but feeling constantly tired during the day is not something you should ignore.

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Tips for a Better Night’s Sleep

Small, consistent habits can make a big difference.

Keep a Regular Schedule

• Go to bed and wake up at the same time every day, including weekends
• A steady routine helps your body know when it’s time to sleep

Wind Down Before Bed

• Choose calming activities in the evening, such as reading, gentle stretching, listening to music, or breathing exercises
• Try to avoid stressful conversations or tasks close to bedtime

Create a Sleep-Friendly Bedroom

• Keep the bedroom quiet, dark, and cool
• Use comfortable pillows and bedding
• Remove distractions such as televisions, phones, tablets, or computers

Be Mindful of What You Eat and Drink

• Avoid large meals late in the evening
• Limit caffeine (coffee, tea, soda, chocolate) later in the day
• Avoid alcohol before bedtime—it can disrupt sleep even if it makes you feel sleepy at first

Stay Active During the Day

• Regular physical activity supports better sleep
• Try to exercise earlier in the day or afternoon
• Avoid vigorous exercise within ~3 hours of bedtime

Be Mindful of Naps

• Short naps can be helpful
• Keep naps 30 minutes or less
• Avoid late afternoon or evening naps

If You Can’t Fall Asleep

• If you are awake for more than 20–30 minutes, get out of bed
• Do something quiet and relaxing until you feel sleepy
• Try not to watch the clock

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When to Talk With Your Healthcare Provider

Reach out to your healthcare provider if:

• Sleep problems last several weeks
• You feel tired most days
• Sleep issues affect your memory, mood, or safety

Sleep problems are common, and help is available.

Learn More

For trusted, senior-focused sleep information, visit the National Institute on Aging:

• Sleep and Older Adults (https://www.nia.nih.gov/health/sleep/sleep-and-older-adults )

Important Note

This guide is for educational purposes only and does not replace medical advice. Always talk with your healthcare provider about ongoing sleep concerns.

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Sources:

• https://www.nia.nih.gov/health/sleep/sleep-and-older-adults