Sleep · By US Health Staff · 1 month ago
Better Sleep After 50: Small Changes That Help
Many people notice their sleep changes in their fifties and beyond. They may get sleepy earlier, wake more often in the night, or rise before the alarm. Some of this is a normal part of aging, but good habits can still make sleep deeper and more refreshing.
The most helpful habit is a regular schedule. Going to bed and getting up at about the same time every day, weekends included, helps keep your body clock steady. If you nap, keep it short, around 20 to 30 minutes, and earlier in the afternoon.
Daylight is a powerful signal. Spending time outdoors in the morning, even a short walk or coffee on the porch, helps your body know when it's time to be alert and, later, when it's time to rest.
Look at your bedroom with fresh eyes. A cool, dark and quiet room suits most people. Heavy curtains, a fan for steady background noise, and a comfortable mattress and pillow are worthwhile. Try to keep screens out of bed, since bright light and stimulating content can make it harder to wind down.
Evenings matter too. Large meals, alcohol and caffeine late in the day can all interfere with sleep. A relaxing routine such as a warm shower, light stretching or reading a paper book tells your mind the day is ending.
If you can't fall asleep after about twenty minutes, get up, do something quiet in dim light, and return when you feel drowsy.
Persistent trouble sleeping, loud snoring or feeling exhausted during the day are worth raising with your doctor.
This article is for general information and is not medical advice.