As we age, sleep changes – and not always in a good way. Sleep becomes lighter, waking during the night becomes more frequent, and falling asleep may take longer.
Luckily, experts offer concrete advice on how to improve sleep quality after 60. Here are the most important insights and recommendations.
Sleep becomes lighter and less restorative
After turning 60, sleep tends to become more superficial.
The deep stages of sleep decrease, meaning your body doesn’t restore itself as effectively during the night.
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This can leave you feeling tired even after sleeping for many hours.
More frequent nighttime awakenings
Waking up multiple times during the night becomes more common with age.
This can be due to chronic pain, an altered sleep cycle, or other physiological changes. These interruptions significantly reduce the overall quality of your sleep.
Sleep duration stays the same – but habits shift
While the recommended sleep duration remains around six to seven hours, many older adults go to bed earlier and wake up earlier.
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Still, they may not feel rested, often because the sleep is fragmented or not deep enough.
Mental health plays a major role
Retirement, loss of loved ones, financial stress, and emotional changes can all negatively affect sleep.
Experts emphasize that sleep is highly sensitive to psychological well-being and life transitions.
Physical pain interferes with sleep
Chronic pain, digestive issues, or other physical conditions often disrupt sleep.
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This leads to a vicious cycle where poor sleep worsens physical symptoms and vice versa, affecting overall health.
Screen time before bed disrupts sleep
Using screens before bed can interfere with melatonin production and delay sleep onset.
Experts recommend avoiding screens at night and replacing them with books or relaxing music to help the brain wind down.
Long naps can ruin nighttime sleep
While short naps can be beneficial, napping for more than 30–40 minutes during the day can make it harder to fall asleep at night and decrease overall sleep quality.
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Routine and consistency matter
Going to bed and waking up at the same time every day helps regulate your internal clock.
Establishing consistent bedtime routines signals to the body that it’s time to sleep, making it easier to fall and stay asleep.
Morning exercise improves nighttime sleep
Physical activity in the morning helps promote better sleep at night.
It contributes to regulating your circadian rhythm and helps the body naturally wind down in the evening.
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Consult a doctor for persistent sleep problems
If sleep issues are affecting your quality of life, causing daytime fatigue, or making daily activities difficult, it’s time to see a doctor.
Sleep disorders are often linked to underlying physical or mental health conditions that require professional treatment.
This article is based on information from Infobae.com.