Sleep Smarter as You Age—6 Ways to Rest Better at Night

Remember when you could crawl into bed at night and sleep straight through until the morning? Now you wake up several times each night, wondering if you'll ever slumber for long stretches again. This change in sleep habits, called sleep fragmentation, is a natural part of aging, and generally nothing to worry about if you can still get seven to nine hours of nightly shut-eye — the sweet spot for optimum health.

"The concern comes when sleep fragmentation regularly reduces how many hours you sleep each night or keeps you from waking up and feeling refreshed. In that case, something else is probably contributing to the problem, and we need to identify it and treat it," says Dr. Suzanne Bertisch, clinical director of Behavioral Sleep Medicine at Harvard-affiliated Brigham and Women's Hospital.

The importance of sleep

Sleep is the body's time for restoration and recuperation. It's when toxins are flushed from the brain, tissue is repaired, muscles grow, memories are consolidated, and hormones are released. Over time, getting too little sleep or fragmented sleep impairs concentration and mood and increases the risks for obesity, high blood pressure, heart disease, diabetes, stroke, cognitive decline, premature death, and possibly glaucoma.

Sleep disrupters 

Many culprits can disrupt sleep — and having several of them compounds the problem.

• Electronics. Light from screens can stimulate your brain and keep you from falling asleep, while overnight noise can rouse you from slumber.
• Bed partners. A snoring or restless bedmate, or pets and kids crowding you, can disturb your sleep.
• Food or alcohol. Caffeine, spicy meals, or late-night snacks can disrupt rest. Alcohol may help you fall asleep initially, but often causes fragmented sleep as it wears off.
• Underlying conditions. Sleep apnea, chronic pain, hot flashes, stress, anxiety, depression, frequent nighttime bathroom trips, and tinnitus can all interfere with sleep.
• Medications. Some drugs — like certain antidepressants, steroids, medications for ADHD, or beta blockers — may negatively impact sleep.
• Sleeping environment. An uncomfortable bed, a hot room, or ambient light can all prevent deep rest.

Tips for better sleep

• Cut down on caffeine intake, especially after lunch.
• Avoid spicy or late-night meals.
• Skip alcohol in the evening.
• Two hours before bed, turn off screens and dim the lights.
• Keep your bedroom dark and cool.
• If you can't sleep, get out of bed and read for 20 minutes before trying again.

What you can do

If poor sleep affects your daily life, talk to your doctor. They can identify causes and recommend solutions—from medications for heartburn to cognitive behavioral therapy for insomnia (CBT-i), which includes strategies like setting regular wake times and using relaxation techniques.

"Often, despite how long people have had trouble sleeping, with behavioral changes, treating underlying issues, and at times using targeted sleep medications, we can improve people's sleep and improve their quality of life," Dr. Bertisch says.

For more tips on getting a good night's rest, check out Improving Sleep: A guide to a good night's rest, a Special Health Report from Harvard Medical School.

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