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10 Natural Strategies to Improve Sleep Quality as You Age

You probably find yourself wishing for better sleep more often than you’d like. Trying to make up for lost rest during the weekend rarely helps recharge your energy – instead, it can leave you feeling more drained. Sleep plays a vital role in your overall health and impacts your well-being daily. So, why do we often neglect the importance of maintaining a consistent sleep schedule?

In this article, we’ll explore simple, natural strategies to help improve your sleep quality as you age.

4 Main Factors That May Impact Sleep in Older Adults

If you reflect back on your younger years, you probably shake your head and wonder how you ever got by with so little sleep. As we get older, we learn that getting enough quality sleep, regardless of age, is an important way to support our general health and well-being.

Still, like many others, you may find that certain factors are interfering with your ability to sleep well. Maybe you’re sleeping more lightly or waking up earlier than you’d like. Either way, the total amount of quality sleep you’re getting may be reduced.

As we grow older, there are many factors that may impact our sleep patterns. In fact about 34.8% of adults in the United States (US) report insufficient sleep, characterized as less than 7 hours in a 24-hour period. 1

Let’s talk about some things that may impact your ability to improve sleep quality.

  1. Older adults often take medications that may impact their sleep, leading to waking up several times during the night. These medications may also impact their ability to fall asleep.2 It is essential to consult your healthcare provider if you have any concerns or inquiries regarding the medications prescribed to you or any over-the-counter (OTC) drugs you are considering taking. Additionally, there may be possible interactions between medications that could be impacting your sleep.
  2. Medical concerns. An individual’s sleep may be impacted for those who are navigating either an acute or long-term illness. The challenge of trying to manage pain may lead to tossing and turning while trying to get comfortable. Over time, this can lead to a disruption in their sleep-wake cycle or circadian rhythm.2
  3. Life changes. Stress can affect people of any age, but older adults often face unique challenges. Social isolation, losing their independence, and money concerns can lead to increased worries.2
  4. Stress hormones are naturally released to protect us in situations where we need to react to a situation. However, chronic stress may keep us on high alert all the time, releasing hormones like adrenaline and cortisol, which can cause us to have issues relaxing and getting the sleep we need.2

10 Natural Strategies to Support Sleep

  1. Maintain a regular sleep routine. Aim to begin your wind-down process at least 60 minutes prior to your bedtime each night. Engage in activities such as reading a book, journaling, or coloring before sleep. These practices can assist in relaxation and contribute to establishing a beneficial habit for unwinding.
  2. Keep your room cool and cozy. Trying to sleep in a room that is too hot can lead to a night of tossing and turning and being uncomfortable. Be sure your temperature in the house is cool. Using a fan or air conditioning can be helpful when the weather serves up some hot temps. Close your curtains to keep the heat out. Slipping into a bed with cool sheets, like cotton, Tencel, or bamboo-rayon, can make a great difference in feeling comfy and ready for a good night’s rest.3
  3. Ditch the electronic devices. Our phones, tablets, televisions, and laptops are just a few reasons why you want to leave them outside of your bedroom. These electronics emit a blue light that can be disruptive to your circadian rhythm or sleep-wake cycle at night.4 Cutting back on blue light is a must for all of us if we want to support a healthy sleep-wake cycle. The natural production of our sleep hormone, melatonin, is suppressed by blue light, so be sure to power off your phone and all electronics with screens at least 2 hours before bedtime.5,6
  4. Balance your nutritional intake. Focus on whole foods and balance your plate. If you’re looking for a good place to start, then consider the Mediterranean diet, which is abundant in fruits, vegetables, and lean proteins sourced from dairy, fish, and poultry, along with healthy fats from olive oil, as well as the inclusion of nuts, grains, and seeds.7
  5. Minimize your caffeine intake. Research indicates that caffeine may decrease the amount of sleep by an average of 10 minutes for each cup consumed the day before.8
  6. Relaxation techniques. Practicing deep breathing, meditation, or yoga can help calm your muscles and your mind. These methods reduce stress and help your body prepare for sleep. Even a few minutes a day of practicing some deep breathing can make a difference.
  7. Engage in physical activity. Think about some of your favorite, fun activities and consider them to be part of your everyday routine. These may include stretching, yoga, Pilates, or any activity that gets your body up and moving. Physical activity, along with a healthy diet, can also support healthy glucose, blood lipid metabolism, and blood pressure, while also supporting sound sleep.9
  8. Stay connected. Allocating time or making phone calls to catch up with your loved ones can foster a sense of connection. Engaging in social activities provides a sense of purpose and can help divert our attention from things that might disrupt sleep.
  9. Manage stress. Set time for deep breathing exercises or meditation. Spending time on your porch or in your yard daily to appreciate nature can be a wonderful method to alleviate stress. If you encounter specific stress triggers and wish to improve your stress management, consult a healthcare professional who can provide the best support for your health and mental well-being.
  10. Keep your medical appointments. Keep your medical appointments scheduled and stick to them. If you have questions between visits, call your healthcare provider to ask. Life can get busy, so it helps to write down important dates on a calendar or set alarms on your phone. This way, you won’t forget any upcoming exams or check-ups. Staying consistent with these appointments is key to managing your health well.

Benefits of Sleep

There’s more to the sleep story than just getting the recommended 7 or more hours needed for adults.10  Consistent, quality sleep plays an integral role in promoting and maintaining our health. Some amazing health benefits of sleep include:

  • Restores and promotes healing the body. Both protein synthesis and muscle recovery happen during deep sleep.11 Sleep is also a time when our body repairs and cleans up damaged cells. This is called autophagy.12
  • Supports energy metabolism. Research shows that poor or not enough sleep can change hormones that control hunger and feeling full. Additionally, not getting the proper amount of quality sleep over time can possibly impact health-related concerns related to glucose metabolism.13
  • Supports immune system. Sleep and the circadian system play a big role in controlling immune functions. They communicate in both directions with the brain and immune system. When sleep is cut short for a long time, it triggers a constant release of inflammation-related chemicals called cytokines. This leads to a low level of chronic inflammation, which over time can harm overall health.14
  • Supports cardiovascular health. According to the Centers for Disease Control (CDC), adults who get less than 7 hours of sleep per night may be at risk for high blood pressure. During normal sleep, blood pressure goes down, but with chronic sleep problems, this can lead to issues with managing healthy blood pressure.15

Key Takeaways

Taking steps to improve sleep quality naturally can help you wake up feeling more rested, focused, and energized. Stick with consistent bedtime routines, nourish your body with healthy foods, stay physically active, and create a calm, comfortable sleep environment. Most importantly, listen to your body and talk with your healthcare provider if sleep issues continue. Prioritizing sleep can improve sleep quality and support your overall health and well-being at any age. And if you want to protect your eyes (and look fashionable too) wearing quality hyperlight eyewear, that may reduce strain and shield your eyes from blue light when you are working at your computer or scrolling on your phone would be advantageous.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice.

References:

  1. Yang, Quanhe, et al. “Sleep Duration and Excess Heart Age among US Adults.” Sleep Health, vol. 4, no. 5, Oct. 2018, pp. 448–455, https://doi.org/10.1016/j.sleh.2018.07.001.

https://www.sciencedirect.com/science/article/abs/pii/S2352721818301086. Accessed 10 May 2025.

  1. National Institute on Aging. “Sleep and Older Adults.” National Institute on Aging, 6 Feb. 2025, nia.nih.gov/health/sleep/sleep-and-older-adults. Accessed 10 May 2025.
  1. “How to Cool a Room during Summer.” Sleep Foundation, 27 Oct. 2020, sleepfoundation.org/bedroom-environment/how-to-cool-a-room-during-summer . Accessed 10 May 2025.
  1. Harvard Health Publishing. “Blue Light Has a Dark Side.” Harvard Health Publishing, Harvard Medical School, 24 July 2024, health.harvard.edu/staying-healthy/blue-light-has-a-dark-side . Accessed 10 May 2025.
  1. Newsom, Rob, and Abhinav Singh. “How Blue Light Affects Sleep.” Sleep Foundation, 12 Jan. 2024, sleepfoundation.org/bedroom-environment/blue-light . Accessed 26 June 2025.
  1. Silvani, Marcia Ines et al. “The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review.” Frontiers in physiology 13 943108. 16 Aug. 2022, doi:10.3389/fphys.2022.943108. https://pmc.ncbi.nlm.nih.gov/articles/PMC9424753/ . Accessed 26 June 2025.
  1. Restivo, Jenette. “Guide to the Mediterranean Diet.” Harvard Health, 27 Oct. 2023, health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet . Accessed 10 May 2025.
  1. “A (Brief) Surprise in Study of Alcohol, Caffeine and Sleep – UW Medicine | Newsroom.” UW Medicine | Newsroom, 14 Nov. 2023, newsroom.uw.edu/news-releases/a-brief-surprise-in-study-of-alcohol-caffeine-and-sleep . https://newsroom.uw.edu/news-releases/a-brief-surprise-in-study-of-alcohol-caffeine-and-sleep. Accessed 10 May 2025.
  1. “Cognitive Health and Older Adults.” National Institute on Aging, 2017, nia.nih.gov/health/cognitive-health-and-older-adults#mind. Accessed 10 May 2025.
  1. Suni, Eric. “How Much Sleep Do We Really Need?” Sleep Foundation, 13 May 2024, sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need . Accessed 10 May 2025.
  1. Alisa Bowman. “Sleep and Longevity: How Quality Sleep Impacts Your Life Span.” Mayo Clinic Press, 19 Jan. 2024, mcpress.mayoclinic.org/healthy-aging/how-quality-sleep-impacts-your-lifespan/ . https://mcpress.mayoclinic.org/healthy-aging/how-quality-sleep-impacts-your-lifespan/ . Accessed 10 May
  1. Ullern, Halvor, et al. “Rest, Repair, Repeat: The Complex Relationship of Autophagy and Sleep.” Journal of Molecular Biology, 21 May 2025, p. 169227, www.sciencedirect.com/science/article/pii/S0022283625002931, https://doi.org/10.1016/j.jmb.2025.169227 .
  1. Rogers, Emily M et al. “The effects of sleep disruption on metabolism, hunger, and satiety, and the influence of psychosocial stress and exercise: A narrative review.” Diabetes/metabolism research and reviews 40,2 (2024): e3667. doi:10.1002/dmrr.3667. https://pubmed.ncbi.nlm.nih.gov/37269143/ .
  1. Besedovsky, Luciana et al. “Sleep and immune function.” Pflugers Archiv : European journal of physiology 463,1 (2012): 121-37. doi:10.1007/s00424-011-1044-0. https://pubmed.ncbi.nlm.nih.gov/22071480/ .
  1. Yang, Quanhe, et al. “Sleep Duration and Excess Heart Age among US Adults.” Sleep Health, vol. 4, no. 5, Oct. 2018, pp. 448–455, https://doi.org/10.1016/j.sleh.2018.07.001 .