Try these lifestyle and dietary tips for better sleep

If you can’t remember the last time you slept through the night and woke up in the morning (not 3 a.m.) refreshed for the day, join the crowd.

Many older adults don’t sleep well for lots of reasons: illness, pain and medications to name a few. Plus, as we get older, how we sleep changes. For older people, sleep tends to be shorter and lighter, and the amount of time spent in each of the two major sleep types decreases.

What doesn’t change? The amount of sleep older adults need. It’s the same as what all adults need — about seven to eight hours every night.

Good sleep is vital to good health. It helps protect your physical and mental health, quality of life and safety — and should be prioritized as highly as a healthy diet and regular exercise.

On the flipside, poor quality sleep can increase your risk for heart disease, high blood pressure and diabetes, and can also affect how well you think, learn, react, work and even get along with others.

If you could use a few more zzzs, try a few of these lifestyle and dietary tips to help you sleep better.

Lifestyle tips

💡 Increase bright light exposure during the day.

The results of a 2022 study suggest that daytime bright light exposure can improve sleep quality and duration.

• Spend time in natural sunlight or bright light during the day. It can help keep your circadian rhythm healthy and, in turn, improve your daytime energy and nighttime sleep quality and duration.

🔵 Reduce blue light exposure in the evening.

Nighttime light exposure reduces your levels of some hormones — including melatonin, which helps you relax and get deep sleep. The worst light for you at night is blue light, which electronic devices like smartphones and computers give off in droves.

• Try not to watch TV or use a smartphone or tablet in the bedroom. Better yet, turn these devices — and any bright lights — off two hours before bed.

🧘 Establish a bedtime routine to relax and clear your mind.

Practicing relaxation techniques before bed such as meditation or listening to soothing music has been shown to improve sleep quality.

• Try meditating or praying. Or listen to a soothing podcast or music. Reading or taking a warm bath might also help.

💤 Try to sleep and wake up at consistent times.

The results of a 2020 review of 41 studies found that going to bed late or having an irregular sleep pattern negatively affected sleep quality.

• Your body’s circadian rhythm aligns itself with sunrise and sunset. Go to sleep and get up at the same time every day — even on weekends or when traveling.

😌 Make your room comfortable for sleep — not too hot or cold.

Around 65°F seems to be a comfortable temperature for many people, although it depends on your preference.

• Also try to minimize external noise, light and artificial lights from devices such as alarm clocks.

🏋️ Get regular exercise, but not right before bed.

Regular exercise can help improve sleep and health. But because exercise increases alertness and levels of hormones such as epinephrine and adrenaline, you don’t want to do it too close to your bedtime.

• It’s recommended that most adults get 150 minutes of exercise per week. Spread this out during the week to leave a few hours between your daily exercise and your bedtime.

🥱 Avoid napping in the late afternoon or evening.

Short power naps can be so restorative, but long or irregular naps during the day, especially in the late afternoon or evening, can confuse your internal clock, making it harder to fall asleep at night.

• If you take daytime naps with no disruption to your nighttime sleep, that’s great. But if they start to affect your sleep at night, shorten them or don’t take one on days when your energy’s up.

🛏️ Look into a comfortable bed, mattress and pillow.

Research shows medium-firm mattresses may be the best choice for increased comfort and to avoid back pain.

• It’s expensive to replace, but a new bed may be the answer for you, especially if you can’t remember how long you’ve had the old one. For now, start with a new pillow.

Dietary tips

☕ Avoid caffeine late in the day.

A single dose of caffeine can enhance focus and energy. But authors of a 2023 study review found that late-in-the-day caffeine consumption reduced total sleep time by 45 minutes.

• Avoid drinking caffeinated beverages at least eight hours before bedtime. Other items to avoid if they have caffeine: tea, chocolate and soda.

🍺 Don’t drink alcohol, even small amounts.

Even a couple of drinks at night can negatively affect your sleep and hormone levels. Alcohol can increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also changes nighttime melatonin production, which plays a key role in your body’s circadian rhythm.

• Avoid drinking alcohol too close to bedtime.

🍔 Avoid eating large meals or drinking large amounts of liquid too close to your bedtime.

High-carb food has been found to have a worse effect on sleep than low-carb food.

• Eat dinner at least a few hours before you go to bed.
• Although hydration is vital for your health, try not to drink any fluids for one to two hours before going to bed.

Try some of these lifestyle and dietary tips for more restful nights. You might be pleasantly surprised to find yourself sleeping through the night like you did back in the day.