Sleeping well as you get older

How sleep changes

The NIA explains that older adults often go to sleep earlier, wake earlier, and wake more often during the night. But feeling tired every day is not a normal part of ageing, and ongoing poor sleep is worth looking into.

Habits that help

• Go to bed and get up at the same time every day, including weekends.
• Keep the bedroom dark, quiet and comfortable.
• Wind down before bed: a bath, reading, or calm music, and put screens away.
• Cut down on caffeine later in the day, and avoid large meals and alcohol close to bedtime.
• Be active during the day and get some daylight, but avoid long naps late in the afternoon.
• If you cannot sleep, get up and do something calm until you feel sleepy, rather than lying awake.

When to see a doctor

The NHS suggests seeing a GP if changes to your sleep habits have not helped, if poor sleep has lasted for months, or if it is affecting your daily life. Tell your doctor about loud snoring with pauses in breathing, or an urge to move your legs at night. Some medicines affect sleep, so bring a list. Sleeping pills are not usually the first treatment.