Do you wake up at 3 a.m. and stare at the ceiling? Or feel tired all day even after a full night in bed? You’re far from alone.
Sleep changes as we get older. But feeling worn out every day is not something you just have to accept. Small, steady habits can help, and a doctor can help with the rest.
How sleep changes after 60
According to the National Institute on Aging (NIA), older adults tend to go to bed earlier and wake up earlier than they did when they were younger. Sleep also tends to be shorter and lighter, and you may wake up more often during the night.
Other things can play a part, too. NIA notes that older adults are more likely to take medicines and have health problems that affect sleep. Pain, stress, and illness can also make it harder to sleep well.
How much sleep do you need?
Older adults still need plenty of sleep. The CDC recommends:
- Ages 61 to 64: 7 to 9 hours a night
- Ages 65 and older: 7 to 8 hours a night
NIA puts it simply: older adults need about the same amount of sleep as all adults.
Why good sleep matters
Sleep affects almost everything, from your mood to your heart. The CDC says getting enough sleep can help you get sick less often, reduce stress, improve your mood, and support your attention and memory.
NIA adds that poor sleep can lead to memory problems, more stress in relationships, and an increased risk of falls or accidents. Over time, not getting enough sleep can raise the risk of high blood pressure, heart disease, and diabetes.
Your simple bedtime checklist
These tips come from NIA and CDC advice. You don’t have to do them all at once. Pick two or three to start.
Make your nights safer, too
A few simple steps can make getting up at night safer. NIA suggests:
- Keep a lamp you can easily reach and turn on from bed.
- Use a night-light in the hallway or bathroom, and keep a flashlight nearby.
- Keep a phone with emergency numbers by your bed.
- Remove area rugs and cords you could trip over.
- Have smoke alarms on each floor of your home.
Try a two-week sleep diary
If you’re having trouble sleeping, NIA suggests keeping a sleep diary for a couple of weeks. Each day, write down:
- When you went to bed and when you got up
- When you woke up during the night
- Whether you had caffeine or alcohol
- Whether you exercised that day
A notebook by the bed works fine. The diary can help you spot patterns, and it gives your doctor useful information.
When to talk with your doctor
Some sleep problems need more than good habits. NIA says to talk with your doctor if:
- You’re always sleepy, or it’s hard to get enough sleep most nights. Insomnia is the most common sleep problem in adults 60 and older.
- You snore and someone notices you stop breathing for a few seconds during sleep. This can be a sign of sleep apnea, which can lead to serious health problems if it isn’t treated.
- You have a tingling or crawling feeling in your legs at night that gets better when you move. This can be restless legs syndrome.
NIA also notes that sleep medicines may help in the short term, but they carry risks and should not be used long term. Always ask your doctor before taking any sleep aid, including over-the-counter ones.
Small habits add up
You don’t need a perfect routine. Start with a steady wake-up time and one or two items from the checklist. Give it a few weeks.
If you’d like more help, Module 3 of our Senior Steps System, Recovery, Sleep & Daily Habits, covers sleep basics, a gentle stretching routine, and daily balance habits. It’s $39 on its own, or $89 for all three modules. You can see the programs here.
And if you’re starting any new exercise to help you sleep, talk with your doctor before starting.
