🧓 Sleep Tips for Older Adults – Calm, practical advice to support rest after 60
If you’ve noticed your sleep getting lighter, shorter, or more disrupted as you’ve gotten older – you’re not alone. It’s a natural part of aging. Many adults over 60 find they:
- Wake earlier than they used to
- Feel sleepy earlier in the evening
- Experience more night waking
- Nap more during the day
These changes are linked to shifting circadian rhythms, changes in melatonin production, health conditions, medications, and lifestyle transitions like retirement.
The good news? A few small adjustments can help make rest more restorative and consistent, and without needing to completely overhaul your routine.
⏳ How Much Sleep Do Older Adults Really Need?
It’s a common question, and the answer might be more reassuring than you think.
Most adults over 60 still benefit from 7 to 8 hours of sleep per night. However, the way sleep is distributed can shift, with more frequent night waking or short daytime naps.
What to keep in mind:
- It’s normal for sleep to feel lighter or more fragmented
- Some people naturally need slightly less sleep as they age – but remember, persistent fatigue isn’t normal
- Quality matters just as much as quantity
See:
👉 How Much Sleep Do I Actually Need?
🛏️ Fine-Tune Your Sleep Space
Sleep environments matter more as we age. Even small discomforts can have a bigger impact on lighter sleep.
Tips:
- Opt for a supportive, comfortable mattress, especially for back or joint pain
- Install motion-activated nightlights for safe nighttime trips
- Reduce bedroom clutter and add blackout curtains to block early light
- Keep the room slightly cooler, but ensure feet stay warm
🕰️ Embrace Gentle Routine Anchors
As life slows down or becomes more flexible, sleep routines can drift, making it harder to fall or stay asleep.
Try this:
- Wake at the same time each morning, even on weekends
- Get morning sunlight within 30–60 minutes of waking
- Keep dinner light and avoid caffeine or alcohol after mid-afternoon
- Create a wind-down ritual: warm bath, gentle music, soft lighting
See:
👉 How to Create a Wind-Down Routine That Actually Works
👉 How Food, Caffeine & Alcohol Affect Your Sleep
🚶 Move More During the Day
Natural tiredness builds up from movement. Without it, sleep pressure weakens – especially in retirement or during quieter phases of life.
Ideas:
- Take a 20–30 min walk in daylight, ideally before early evening
- Try chair yoga, tai chi, or gentle stretching
- Keep moving throughout the day: light gardening, housework, casual errands
Remember, even small movements can help you to regulate your body clock.
💊 Understand Medications & Sleep
Many common medications – including those for blood pressure, pain, or bladder issues – can affect sleep quantity and quality.
Gentle guidance:
- Review medication timing with a pharmacist or GP
- Track when sleep disruption occurs to spot patterns
- Never stop or change medication without professional advice
Consider keeping a simple sleep and medication log for a week or two. This will allow any patterns to be identified, and it can be useful to take this with you when meeting with your healthcare professional.
😌 Manage Night Time Anxiety or Restlessness
It’s common to feel more alert at night – sometimes due to anxiety, racing thoughts, or simply the stillness of the evening.
Soothing strategies:
- Keep a notepad by the bed to offload thoughts
- Use white noise or nature sounds to reduce sudden awakenings
- Try gentle breathing or mindfulness apps (many are free and easy to use)
- Avoid lying in bed wide awake – get up and do something calming until drowsy again
See:
👉 How to Sleep Better After a Stressful Day
👉 How to Clear Your Mind Before Bed
📝 Final Thoughts
Sleep in later life may change, but it doesn’t need to disappear. With a few intentional shifts in routine, environment, and mindset, better sleep is possible.
It’s not about chasing perfect nights, but supporting calm, consistent rest over time.