Why sleep is important as you age
February 1, 2025
Sleep is an important part of staying healthy, especially as you get older. As you age, your body needs sleep to heal and fight off illnesses. The better your sleep, the better your body can do these things.
Sleep helps our body's defense system and helps it repair itself. It also helps our brain remove toxins. Good sleep can help prevent serious health problems like heart disease, obesity and memory issues.
Sleep can get worse as you get older. Some medicines can make it harder to sleep, so it's important to focus on healthy sleeping habits. When you get enough sleep, you can think better, feel happier and stay healthy.
8 tips for better sleep
1. Stick to a schedule
Go to bed and wake up at the same time every day, even on weekends. This helps your body know when it’s time to rest.
2. Create a relaxing bedtime routine
Do something calming before bed, like reading a book or listening to soft music.
3. Make your bedroom cozy
Keep your room cool, quiet and dark. Use blackout curtains or a sleep mask to block out light. Consider using earplugs or a white noise machine to cut noise.
4. Watch what you eat and drink
Don't eat big meals or drink things like soda, coffee or alcohol right before bed. If you’re hungry, have a light snack like a banana or a small bowl of cereal.
5. Get moving
Do some exercise during the day, but not right before bed. Morning exercise can help you sleep better at night.
6. Manage stress
Try deep breathing exercises, meditation or journaling to help calm your mind before bed.
7. Short naps
If you need a nap, keep it short — about 20 minutes — and take it in the early afternoon.
8. Seek help if needed
If you have trouble falling asleep or staying asleep or if you feel very tired during the day, talk to your doctor. They can help figure out what’s going on and how to fix it.
Adjusting to time changes during the spring and winter months
When the clocks change in the spring and fall, it can be hard to adjust. Here are some tips to help:
Gradual shift in the week leading up to the time change
For the spring forward, go to bed 15–20 minutes earlier or later, depending on whether the clocks are moving forward or backward. Consider doing this with other tasks such as eating and working out.
Morning light
Spend time in natural light in the morning. This helps your body adjust to the new schedule.
No naps
Try not to take naps, especially in the late afternoon.
Relax
Do some deep breathing exercises or other relaxation techniques to help you wind down.
When to talk to your primary care physician (PCP)
If you have trouble sleeping, it's important to talk to your PCP. They can help find and treat any reasons why you have trouble sleeping. This includes things like sleep disorders, side effects from medicine or other health problems.
Ongoing symptoms like snoring, leg movements or difficulty staying asleep might be a sign of a more serious issue. Your doctor can give guidance or refer you to a specialist if needed.
Don't hesitate to seek professional help to make sure you get the restful sleep you need for your best health.
