Better Sleep After 50: How to Improve Your Sleep Quality Naturally
It is no secret that as we get older, our sleep quality falls to the wayside.
If this sounds like you, you are not alone. Many people experience difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.
Poor sleep can affect energy levels, mood, memory, and overall health—but the good news is that there are simple, natural ways to improve your sleep quality.
Why Does Sleep Get Worse With Age?
There are several factors, including:
Changes in sleep cycles – As we age, we spend less time in deep, restorative sleep.
Hormonal shifts – Lower melatonin production can make it harder to fall asleep.
Health conditions – Issues like arthritis, sleep apnea, and acid reflux can disrupt rest.
Medications – Some prescriptions affect sleep patterns.
Stress and anxiety – Worries about health, family, or finances can keep the mind racing.
The key to better sleep is understanding what’s affecting you and making targeted lifestyle changes.
Natural Ways to Improve Sleep After 50
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. A regular routine helps regulate your body’s internal clock and makes falling asleep easier.
2. Create a Relaxing Bedtime Routine
Wind down at least an hour before bed. Try:
Reading a book
Taking a warm bath
Listening to calming music or meditation
Doing gentle stretches or breathing exercises
Avoid screens (TVs, phones, tablets) as the blue light can interfere with melatonin production.
3. Make Your Bedroom Sleep-Friendly
Keep it cool – A temperature of 16-19°C (60-67°F) is ideal.
Limit noise and light – Use blackout curtains and a white noise machine if needed.
Invest in a good mattress and pillows – Supportive bedding reduces discomfort.
4. Watch Your Caffeine and Alcohol Intake
Caffeine stays in your system for hours, so avoid coffee, tea, and soda after lunchtime. Alcohol might make you drowsy, but it disrupts sleep quality, leading to nighttime awakenings.
5. Get Daily Sunlight and Exercise
Sunlight exposure during the day helps regulate your sleep-wake cycle. Aim for 30 minutes of natural light exposure, preferably in the morning.
Regular exercise improves sleep, but avoid vigorous workouts too close to bedtime. Try walking, swimming, or yoga.
6. Manage Stress and Anxiety
Chronic stress can keep you up at night. To calm the mind:
Practice mindfulness or meditation
Write in a journal before bed
Try deep breathing techniques like the 4-7-8 method
7. Be Mindful of Naps
Short naps (20-30 minutes) in the early afternoon can boost energy without affecting nighttime sleep. Avoid long or late-day naps that can interfere with bedtime.
8. Eat the Right Foods for Sleep
Certain foods promote sleep by boosting melatonin and serotonin levels, such as:
Almonds and walnuts
Bananas
Oatmeal
Chamomile or valerian tea
Avoid heavy meals, spicy foods, and too much fluid before bed to prevent indigestion and nighttime trips to the bathroom.
9. Address Underlying Health Issues
If you suspect conditions like sleep apnea, restless leg syndrome, or chronic pain are affecting your sleep, talk to a healthcare provider. Treating these issues can significantly improve rest.
10. Try Natural Sleep Aids (With Caution)
If needed, some natural supplements may help, such as:
Melatonin – A low dose (0.5-3 mg) can help regulate sleep.
Magnesium – Supports relaxation and muscle recovery.
Herbal remedies – Valerian root and passionflower are known for their calming effects.
Always consult a doctor before starting supplements, especially if you take medications
Final Thoughts
Better sleep isn’t just about getting more hours—it’s about improving sleep quality. By making small adjustments to your daily routine, you can enjoy deeper, more restorative rest. Try implementing a few of these strategies and see what works best for you.
If you are struggling to take care of your health, check out one of our Age Well Group Sessions.
Head to this link to learn more https://moefitness.com.au/age-well-small-group-scos