If you’re over 50 and wondering why you can’t fall asleep like you used to, you’re not alone. Difficulty falling asleep, waking up too early, or feeling tired despite “a full night’s rest” are among the most common complaints from older adults.
The truth is, your sleep does change after 50—but that doesn’t mean you have to settle for poor rest.
In honor of Mental Health Awareness Month this May, let’s break down why sleep shifts with age and share five science-backed ways to sleep better in your 50s, 60s, and beyond.
Why Sleep Changes After 50
Sleep is controlled by a mix of hormones, lifestyle, and brain activity—and all of those change as we age.
Common sleep changes in adults over 50:
- Lighter sleep (less time in deep, restorative stages)
- More awakenings during the night
- Earlier wake-up times
- Increased sensitivity to noise or temperature
- More time needed to fall asleep
Hormonal shifts (especially lower melatonin production), certain medications, chronic pain, and even increased nighttime urination can all impact your sleep after 50.
Why Good Sleep Still Matters
Lack of restful sleep isn’t just frustrating—it’s linked to serious health issues, including:
- Memory decline and brain fog
- Higher risk of heart disease and stroke
- Weight gain and type 2 diabetes
- Mood disorders like anxiety and depression
That’s why investing in better sleep isn’t a luxury—it’s a vital part of aging well.
5 Proven Ways to Sleep Better After 50
These strategies are supported by science and work especially well for older adults:
1. Create a Consistent Sleep Schedule
Your body’s internal clock (circadian rhythm) becomes more fragile with age. Sticking to a regular bedtime and wake time—even on weekends—can dramatically improve sleep quality.
Tip: Exposure to morning sunlight within the first hour of waking helps reset your internal clock.
2. Rethink Evening Habits
That nightcap or TV binge may be hurting your sleep.
Avoid:
- Alcohol within 2–3 hours of bed (it disrupts REM sleep)
- Bright screens (phone, TV) right before sleep
- Heavy meals after 7 p.m.
Instead:
- Try herbal teas like chamomile or lemon balm
- Take a warm bath or do gentle stretches
- Read with a soft bedside lamp
3. Create a Sleep-Friendly Environment
Even small changes in your bedroom can have a big impact.
Set the stage with:
- Blackout curtains
- A sound machine or fan for white noise
- A cooling mattress pad or breathable sheets
- A room temperature around 65°F (18°C) for ideal comfort
4. Get Moving During the Day
Regular physical activity helps you fall asleep faster and sleep more deeply. Aim for:
- At least 30 minutes of movement most days
- Morning or afternoon workouts (avoid late-evening intensity)
- Activities like walking, swimming, tai chi, or light strength training
Bonus: Exercise also reduces stress and improves mood—two big sleep disruptors.
5. Use Natural Sleep Aids Wisely
Many older adults reach for over-the-counter sleep meds—but long-term use can cause dependency and morning grogginess. Instead, try:
- Melatonin supplements (start with 0.3–1mg, 1 hour before bed)
- Magnesium glycinate or L-theanine for relaxation
- Cognitive Behavioral Therapy for Insomnia (CBT-I)—now available via online programs or apps
Always check with your doctor before starting new supplements, especially if you take other medications.
FAQs About Sleep After 50
Why do I wake up so early now?
Your circadian rhythm tends to shift earlier with age—called “advanced sleep phase.” This is normal, but sticking to consistent wake times and getting daylight exposure can help.
Is it normal to sleep less as I get older?
Slightly, yes—but you still need 7–8 hours of quality sleep, even if it’s in shorter segments.
Can naps help or hurt my sleep?
Short naps (under 30 minutes) can be beneficial. Avoid napping too late in the day, which may interfere with nighttime sleep.
Sleep Better, Live Better
Sleep isn’t just about rest—it’s about restoration. As you move through your 50s and beyond, prioritizing good sleep can improve everything from mood and memory to mobility and heart health.
If you’ve been struggling, you’re not alone—and there are solutions that work.
So this May, let Mental Health Awareness Month be your reminder to give your sleep the attention it deserves.
Because better nights lead to better days.