How Can Older Adults Improve their Sleep Quality?

Some things can change for the better with age. Self-confidence, relationships, even emotional stability can improve with the wisdom that age delivers. Sleep is another field that can actually improve with age — as long as seniors continue to prioritize it. Seniors require the same amount of sleep as adults ages 18-60: 7-9 hours per night.

Seniors can face unique challenges to nightly sleep. Sleep disorders like insomnia grow increasingly common with age, along with respiratory issues like chronic obstructive pulmonary disease (COPD). This doesn’t mean that a full night of uninterrupted sleep is impossible. Instead, it means that you might need to dedicate more time and attention to your nightly sleep as you age.

Among other priorities, make sure that you establish a consistent bedtime routine, optimize your sleep environment, limit stimulant use, and maintain daily activity as you age. These habits can make it easier to fall asleep, and stay asleep, with age.

Improving Sleep Quality for Seniors: 5 Priorities to Monitor

No matter your age, protecting your sleep quality takes work. It’s important to prioritize some habits, and eliminate others, to encourage your body into a restful sleep-wake cycle each evening. These habits give your body the best chance to experience full circadian rhythms.

Establish a Consistent Bedtime Routine

Creating and sticking to a consistent bedtime routine can significantly improve the quality of sleep for seniors. A bedtime routine helps signal to the body that it's time to wind down and prepare for rest. Start by setting a regular bedtime and wake-up time, even on weekends, to regulate your body's internal clock. Incorporate relaxing activities such as reading, taking a warm bath, or practicing meditation to help calm the mind and promote sleepiness.

Consistency is key in a consistent bedtime routine. By following the same routine each night, you can train your body to recognize when it's time to sleep, leading to more restful and rejuvenating nights.

Optimize your Sleep Environment

Creating an optimal sleep environment is crucial for seniors. Start by ensuring that your bedroom is quiet, dark, and cool, all conditions promote better sleep quality. Invest in a comfortable mattress and pillows that support your body and help alleviate any aches or pains. Consider using blackout curtains or an eye mask to block out any light that may disrupt your sleep.

Additionally, using a white noise machine or earplugs can help mask any unwanted sounds that may disturb your rest. By making these adjustments to your sleep environment, you can create the perfect conditions for a restorative night's sleep.

Limit Stimulant Use

For seniors aiming to improve their sleep quality, it's essential to be mindful of stimulant consumption — particularly in the hours leading up to bedtime. Stimulants like caffeine can interfere with the body's ability to relax and fall asleep naturally. Therefore, it's important to limit or avoid consuming caffeinated beverages such as coffee, tea, and soda in the late afternoon and evening.

Similarly, nicotine, often found in cigarettes and some vaping products, is a stimulant that can disrupt sleep patterns. By reducing stimulant intake, seniors can create a conducive environment for restful sleep and enjoy more rejuvenating nights.

Maintain Daily Activity

Staying physically active during the day is key for seniors looking to improve their sleep quality. Engaging in regular exercise not only promotes better overall health but also helps regulate sleep patterns. Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, swimming, or gentle yoga.

However, it's important to avoid vigorous activity close to bedtime, as this can energize the body and make it more difficult to fall asleep. By incorporating regular physical activity into your daily routine, you can promote better sleep and enjoy the numerous benefits of an active lifestyle in your senior years.

Watch your Diet

Seniors looking to improve their sleep quality should pay attention to their diet, especially in the hours leading up to bedtime. Consuming heavy or spicy meals late in the evening can cause discomfort and disrupt sleep. Additionally, excessive alcohol consumption can interfere with sleep patterns and lead to restless nights. Instead, opt for light, easily digestible snacks if you're hungry before bed.

Foods rich in tryptophan, such as turkey, bananas, and dairy products, may promote sleepiness when consumed as part of a balanced evening snack. By making mindful dietary choices, seniors can create an environment conducive to better sleep and wake up feeling refreshed and rejuvenated.

Other Advocates for Senior Sleep

These priorities are important for creating a restful sleep routine and bedroom environment. However, they’re far from the only priorities to consider in your quest for uninterrupted, nightly rest.

Here are a few other priorities to include on your sleep hygiene checklist: 

• Manage stress and anxiety: Chronic stress and anxiety can take a toll on your sleep quality. Find healthy ways to manage stress, such as practicing relaxation techniques, talking to a friend or therapist, or engaging in hobbies you enjoy. Consider incorporating mindfulness or meditation into your daily routine to promote a sense of calm and well-being.
• Limit naps: While short naps can be beneficial for some, especially to make up for lost sleep, excessive daytime napping can disrupt nighttime sleep patterns. Limiting naps to 20-30 minutes earlier in the day can help seniors maintain a more regular sleep schedule.
• Monitor medication intake: Some medications, including sleep disorder prescriptions, can affect sleep patterns or cause insomnia as a side effect. Consult with your healthcare provider about the timing and dosage of your medications to minimize any negative impact on your sleep.
• Track your sleep patterns: Using a wearable device, writing in a sleep journal, or recording vitals in a sleep-tracking app to track your sleep patterns can provide valuable insights into your sleep habits and help identify any trends or patterns that may be affecting your sleep quality.

Beyond these suggestions, it’s important to use high-quality sleep materials on a nightly basis. In the same way that you protect your sleep with habits like diet and exercise, your mattress, blankets, and pillows protect your sleep by minimizing movement and supporting limbs at night.

At Mattress Warehouse, we know a thing or two about delivering a good night’s sleep. That’s why we created bedMATCH — to connect people with mattresses that can deliver the sleep they need. Our free-to-use bedMATCH program analyzes your sleep profile, from your body type to your preferred sleep position, before recommending mattress options at all price points that can satisfy your unique sleep needs.

Visit your local Mattress Warehouse to try bedMATCH for free today, or take the five-minute online bedMATCH quiz to browse mattress options right now.