Three Habits for a Better Night’s Sleep
Sleep often changes after 60. A few simple habits can help you rest better.
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Up at 3 a.m., staring at the ceiling, listening to the house settle? You’ve got company. Sleep often changes as we get older. Many of us fall asleep earlier, wake up earlier, and wake up more often in between.
Some of that is normal. But good sleep still matters at any age. It helps with mood, memory, energy and steadiness on your feet. A few habits can make a real difference.
1. Keep a schedule
Your body runs on a clock, and it likes routine.
- Go to bed and get up at about the same time every day, weekends included.
- If you nap, keep it short (20 to 30 minutes) and before mid-afternoon.
- Build a wind-down routine: dim the lights, a warm shower, a few pages of a book.
2. Get light and movement by day
Daylight in the morning helps set your body clock, and moving during the day helps you feel ready to rest at night.
- Open the curtains first thing, or have your coffee by a sunny window.
- Take a walk in the afternoon, even a short one.
- Save vigorous exercise for earlier in the day.
3. Set the stage
- Keep the bedroom cool, dark and quiet. Room-darkening curtains and a fan for white noise help.
- Move the TV and phone out of bed. Screens tend to keep the brain awake.
- Go easy on caffeine after lunch, and on alcohol in the evening. Both can interrupt sleep.
Try this today
- Pick a bedtime and a wake-up time, and keep them for one week.
- Open the curtains within an hour of getting up.
- Notice how you feel by the end of the week.
When to talk to your doctor
If you’re sleepless for weeks, snore loudly, gasp or stop breathing at night (ask your partner), or feel worn out during the day, tell your doctor. Some medicines affect sleep too. Sleep problems are common, and many are treatable.
This post is general information, not medical advice. Talk with your doctor before starting or stopping any sleep aid, including over-the-counter ones.
What helps you drift off?