The most useful sleep tips for older adults start with knowing what is normal. With age, people tend to get sleepy and wake up earlier and sleep more lightly, but they still need about 7 to 9 hours. A steady schedule, daytime activity, short early naps and a safe path to the bathroom help most.
According to the National Institute on Aging (NIA), older adults tend to go to bed earlier and wake up earlier than younger adults. Sleep tends to be shorter and lighter, and you may wake more often during the night. MedlinePlus, from the National Library of Medicine, adds that:
falling asleep often gets harder with age
less time is spent in deep sleep
older adults wake an average of 3 or 4 times a night and are more aware of being awake
night waking can come from needing to urinate, anxiety, or pain from long-term illness
What does not change much is how much sleep you need. The NIA says older adults need about the same as all adults: seven to nine hours a night. If you feel sleepy all the time or find it hard to get enough sleep at night, the NIA says it may be time to talk with a doctor.
Keep a regular schedule. The NIA suggests going to sleep and getting up at the same time each day, including weekends and when traveling.
Get outside. The National Heart, Lung, and Blood Institute (NHLBI) suggests spending time outside every day when possible.
Stay active, but not late. The NIA recommends regular exercise, but not within three hours of bedtime.
Watch caffeine. The NIA advises avoiding caffeine late in the day, including coffee, tea, chocolate and soda. MedlinePlus suggests stopping at least 3 to 4 hours before bed.
Be careful with alcohol. The NIA advises avoiding alcohol, even small amounts. MedlinePlus explains that alcohol may make you drowsy but can wake you later in the night.
Eat earlier. The NIA suggests avoiding large meals within two to three hours of bedtime and not drinking large amounts of liquid late in the day.
A short nap can be fine, but long or late naps can make it harder to sleep at night. NHLBI says adults should nap for no more than 20 minutes, and that if you have trouble falling asleep at night, you should limit naps or take them earlier in the afternoon. The NIA advises avoiding naps in the late afternoon or evening. If you have insomnia, MedlinePlus suggests skipping daytime naps altogether.
The NIA suggests a relaxing routine each night, such as reading, soothing music or a warm bath, and a bedroom that is not too hot or cold. It also suggests not watching TV or using a computer, phone or tablet in the bedroom. MedlinePlus advises using the bed only for sleep or sex, and if you cannot fall asleep within about 20 minutes, getting up to do something quiet, like reading or listening to music, until you feel sleepy.
Here is an example routine for someone who wakes at 6:30 a.m. Adjust it to your own day.
6:00 p.m.: Light dinner.
7:00 p.m.: A short, gentle walk if you are up to it.
8:30 p.m.: Finish your last large drink of the day.
9:30 p.m.: TV off. Warm bath or shower, then put out tomorrow's things.
9:45 p.m.: Read or listen to music in a chair with a soft lamp.
10:30 p.m.: Bathroom, check night lights are on, lights out.
Waking to use the bathroom is common, so plan for it. The NIA's room-by-room fall prevention advice includes:
night lights and light switches close to your bed
a flashlight by the bed in case the power goes out
a landline or well-charged phone near the bed
a light left on in the bathroom, or a night light that turns on automatically in the dark
grab bars near the toilet and nonskid mats on surfaces that may get wet
Keep the path from bed to bathroom clear of rugs and cords too. For more detail, see night lights and fall prevention and bathroom safety for seniors.
The NIA notes that older adults are more likely to take medicines and have health conditions that affect sleep. MedlinePlus suggests asking your provider whether any of your medicines may affect your sleep, and talking with a provider before taking any sleep medicine, because older adults respond to medicines differently. The NIA adds that sleep medicines carry risks and should not be used long term. Do not stop or change a medicine on your own; ask your doctor or pharmacist first.
Insomnia that lasts: the NIA describes insomnia as trouble falling or staying asleep at least three nights a week, and says it becomes chronic when it lasts more than three months. Do not wait that long to ask for help if it is wearing you down.
Signs of sleep apnea: NHLBI lists frequent loud snoring, gasping for air, breathing that starts and stops, daytime sleepiness and waking often to urinate. The NIA warns that untreated sleep apnea can lead to serious health problems.
Restless legs or acting out dreams: the NIA lists these among sleep disorders that become more common with age, and says acting out dreams can be dangerous.
Always sleepy: if you feel sleepy all the time or cannot get enough sleep at night.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
About seven to nine hours a night, the same as other adults, according to the NIA.
Yes, to a point. MedlinePlus says older adults wake 3 or 4 times a night on average. Talk to a doctor if waking leaves you tired during the day.
Sleep timing tends to shift earlier with age. The NIA notes that older adults tend to go to bed earlier and wake up earlier than younger adults.
Short, early naps can be fine. Keep them to about 20 minutes and avoid late-afternoon or evening naps if you have trouble sleeping at night.
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Preventing Falls at Home: Room by Room (National Institute on Aging)
Sleep Deprivation and Deficiency: Healthy Sleep Habits (NHLBI, NIH)