Reviewed by a board-certified geriatrician
Sleep often changes with age. Many people fall asleep earlier, wake earlier, and wake more often in the night. That is common, but feeling tired all day is not something you just have to live with. Most adults over 65 still do best with about 7 to 8 hours a night.
Small changes that help
Keep the same wake-up time every day, even after a poor night.
Get outside in the morning light. It helps set your body clock.
Keep naps short (20 to 30 minutes) and before 3 pm.
Stop caffeine by noon. Coffee, tea, cola and chocolate all count.
Go easy on alcohol. It may help you doze off, but it breaks up sleep later in the night.
Keep the bedroom cool, dark and quiet, and put screens away an hour before bed.
Use night lights between the bed and bathroom so night-time trips are safer.
Be careful with sleep aids
Many over-the-counter sleep products (often labeled "PM" or "nighttime") contain diphenhydramine or doxylamine. In older adults these can cause confusion, constipation, trouble urinating and falls. Prescription sleeping pills carry similar risks. Talk with your doctor before using any of them.
For long-term trouble sleeping, a short program called cognitive behavioral therapy for insomnia (CBT-I) works well and has no side effects. It is available in person, by video and through apps.
When to talk with a doctor
Loud snoring, gasping, or pauses in breathing during sleep, which can be signs of sleep apnea.
Acting out dreams, kicking or shouting in sleep.
Restless, uncomfortable legs at night.
Feeling sleepy enough during the day to doze off while reading, watching TV or driving.
A change in sleep along with new confusion, low mood or memory changes.