Sleeping Well as You Get Older: Tips and Healthy Habits
Waking up feeling rested, with a clear mind and ready to enjoy your day, is one of the greatest joys of an active, balanced life. And even though sleep changes as we get older, it’s still totally possible to sleep well as the years go by – thanks to a few simple habits and a bedroom that helps you rest. Here’s how to protect this precious part of your everyday well-being.
Why does sleep change as we age?
Throughout our lives, sleep varies with our habits, our needs and all the changes that come along – including our health. As we get older, a lot of people notice their nights getting shorter and waking up more often. They might also start feeling tired earlier in the evening and waking up earlier in the morning.
These changes are usually linked to shifts in our circadian rhythm – also known as the “sleep-wake cycle”. According to the National Institute on Aging (NIA), this internal body clock gradually changes as we get older, affecting when we naturally feel sleepy or ready to wake up.
Hormonal changes play a big role too. Over time, the production and effects of certain sleep-related substances – like melatonin and adenosine – can decrease, which can interfere with our rest. The NIA also points out that deep sleep tends to decline, making people more sensitive to noise, light and other nighttime disturbances.
Sleeping Well: Tips for Older Adults
While it’s true that our sleep changes as we get older, there are still plenty of ways to encourage more peaceful, restful nights. A lot of it comes down to building a set of everyday habits that, when added up, help keep your daily rhythm steady and enjoyable.
That said, it’s worth mentioning that this article isn’t a substitute for professional medical advice. If you’re having trouble sleeping on a regular basis, if it’s starting to affect your quality of life, or if you’re feeling worn out during the day no matter what, we really encourage you to reach out to a doctor or a sleep specialist.
Giving sleep the place it deserves
When it comes to rest, one question always seems to come up: how many hours of sleep do you really need as you get older? There’s no one-size-fits-all answer, but Canadian guidelines suggest that adults 65 and older should aim for about 7 to 8 hours a night, whenever possible.
Getting enough sleep really does help keep your energy levels up during the day, and it also plays a role in protecting your heart health. According to the Montreal Heart Institute, getting good quality sleep in the right amounts can help lower the risk of obesity, type 2 diabetes, high blood pressure and even stroke.
Sticking to a steady routine
For more peaceful nights, consistency is also a great asset. Getting up, eating meals and going to bed at the same times every day helps keep your internal clock stable and makes it easier to fall asleep when evening rolls around. This habit is actually recommended in the Canadian 24-Hour Movement Guidelines for adults aged 65 and older.
Because yes, the body loves having a routine! And this kind of stability is actually easier to maintain in a structured living environment. In retirement residences, for example, activities, meals and relaxation time are usually built into a predictable schedule, which naturally helps support healthy sleep habits.
Creating a sleep-friendly environment
When our surroundings are set up to support our well-being, it’s usually a lot easier to let go of the stress that’s built up during the day and enjoy some truly restorative sleep. A number of things can help create that kind of atmosphere, especially in the bedroom:
- A well-insulated, quiet bedroom that keeps outside noise to a minimum;
- A comfortable temperature that suits the season and your personal preference;
- Good-quality bedding, like a supportive mattress and/or a pillow that helps relieve pressure points;
- Enough darkness during the night, thanks to blackout curtains;
- And plenty of exposure to natural light during the daytime.
Enjoying naps, and keeping them short
Contrary to what some people think, napping isn’t necessarily bad for your sleep – whether you’re young or young at heart.
In fact, the L’Institut National du Sommeil et de la Vigilance recommends a short nap of about 15 to 20 minutes, ideally taken early in the afternoon, to give you a nice energy boost and better focus for the rest of the day.
On the flip side, longer naps or ones taken after 5 P.M. can sometimes delay your bedtime, make your nighttime sleep more restless or even lead to insomnia. Like so many things when it comes to sleep, it’s all about finding the right balance and listening to what your body needs.
Stimulating both body and mind
And let’s not forget that physical activity is also a fantastic way to promote better sleep. According to the Canadian organization PARTICIPACTION, moving your body regularly can boost serotonin production in the brain and lower cortisol levels in the body – which means less stress and, ultimately, an easier time falling asleep at night.
The good news? You don’t need to do anything too intense to feel the benefits. Walking, swimming, cycling, yoga, dancing, pickleball – the options are endless!
Of course, exercise isn’t the only piece of the puzzle. Keeping up with your hobbies, learning new things and staying socially active all play a big part in your overall well-being too. In fact, the right mix of physical, mental and social activities helps create a lively, engaging daily rhythm – and that positive energy carries right over into better sleep.
Adopting a soothing evening routine
And let’s not forget about the bedtime routine, which can have a real impact on how well you sleep. To help your body wind down, several organizations, such as the Quebec National Institute of Public Health, recommend:
- Cutting back on screen time at least an hour before bed;
- Limiting caffeine intake later in the day;
- Avoiding heavy meals in the evening;
- Opting for calm activities instead, like reading, listening to music or doing some relaxation exercises.
Repeated night after night, these little rituals mark a clear and distinct transition between the busyness of the day and the moment you settle in for sleep – and that’s no small feat, no matter how old you are.
Sleep and aging go hand in hand; that’s just a fact. But it doesn’t have to be something we resign ourselves to. By building healthy sleep habits and enjoying a comfortable, supportive environment, it’s totally possible to keep getting good quality sleep for many years to come!
After all, our nights change as we do – and that’s okay. Learning to tune in to what your body needs and adapting to those changes is all part of the joy of taking care of yourself and sleeping well as you age.