Sleep After 50: What Changes and What Helps
Sleep changes as we get older. Some of it is normal. Some of it can be helped with simple, natural habits.
Photo by Wesley Mc Lachlan on Unsplash
Many people notice that their sleep changes in their late 40s and 50s. Nights feel shorter, lighter or more broken. If that is you, it helps to know what is normal and what is worth working on.
What often changes
- Lighter sleep. We spend less time in the deepest stages of sleep as we age, so small noises wake us more easily.
- An earlier body clock. Many people feel sleepy earlier in the evening and wake earlier in the morning.
- More night waking. Bathroom trips, aches, hot flashes and a partner's snoring all add up.
- Menopause. Many women find that sleep changes during perimenopause and menopause, often because of hot flashes and night sweats.
What does not have to change
Feeling exhausted every day is not just "getting older." If you are very tired, it is worth looking at your sleep and talking to your doctor.
Natural habits that help
- Morning light. Spend some time outside in the first hours of the day. Daylight helps set the body clock.
- Move your body. Regular walks and gentle exercise are linked with better sleep. Finish hard exercise a few hours before bed.
- Watch the afternoon coffee. Caffeine can stay in the body for many hours. Many people sleep better with no coffee after lunch.
- Go easy on evening alcohol. A glass of wine can make you sleepy at first, but it often makes the second half of the night lighter and more broken.
- Keep a steady rhythm. Getting up at the same time every day helps your body know when night is.
- Cool the room. Especially helpful with hot flashes.
- Have a plan for night waking. A slow, gentle breath and a quiet mind can help you drift back down instead of waking up fully.
When to see a doctor
Talk to your doctor if you snore loudly, stop breathing or gasp in your sleep, have restless legs, feel very sleepy during the day, or if poor sleep has lasted for months. Some of these have simple treatments.
Good nights are still possible
Sleep after 50 may look a little different, but it can still be deep and restful. Start with the habit that fits you best, and give it a couple of weeks.
