If you find yourself waking at 3am more often than you used to, or stirring at the slightest noise, you are not imagining it. According to Age UK, sleep tends to become lighter and shorter as we age, we wake more often in the night, and we become more sensitive to noise.
The encouraging news is that Age UK is also clear that long-term sleep problems are not an unavoidable part of getting older. Small changes to daily habits, which the NHS calls "sleep hygiene", can make a real difference. With the clocks having gone back on 25 October and the evenings drawing in, now is a good moment to give your sleep a little attention.
How much sleep do we need?
The NHS says adults need 7 to 9 hours of sleep a night on average, and Age UK suggests aiming for 7 to 8. Everyone is different, though. A good guide is how you feel: if you usually wake reasonably refreshed and get through the day without struggling, you are probably doing well.
1. Keep regular hours
Going to bed and getting up at roughly the same times each day helps your body know when it is time to sleep, and that includes weekends. Age UK also suggests avoiding a lie-in after a poor night, as it can upset your body clock and make the following night harder.
2. Get out in the daylight and keep moving
Being active during the day can help you sleep better at night, and it does not need to be strenuous. Age UK mentions everyday activity such as gardening or walking to the shops. Time in daylight, or even sitting by a sunny window, can also help you feel sleepier at bedtime.
The NHS adds that even small amounts of activity help, and that if exercising close to bedtime keeps you awake, you can move it earlier in the day. As ever, start slowly and build up. A morning walk in the park is good for body and mind, and it makes a lovely, low-key first date too.
3. Nap smart
A short afternoon nap can leave you more alert, but a long one may make it harder to sleep at night. Age UK suggests keeping daytime naps to around 30 minutes.
4. Think about what you eat and drink
Large meals close to bedtime can make it harder to drop off, so Age UK suggests having your evening meal at least three hours before bed and keeping it light.
Tea, coffee and some soft drinks contain caffeine, which can keep you awake. Age UK suggests stopping coffee as early as you can, ideally after lunch, or switching to decaf. A warm milky drink or a herbal tea makes a cosy alternative, says the NHS. Alcohol and nicotine can disrupt sleep too, and the NHS suggests avoiding them for one to two hours before bed.
5. Make your bedroom a haven
Aim for a room that is quiet, dark and cool. Age UK says the ideal bedroom temperature is around 18°C, and if you are keeping the heating down to save money, a hot water bottle or warm socks can help. Earplugs, blackout curtains or an eye mask can keep out noise and light, and having enough pillows to support your neck makes a difference too.
6. Wind down without screens
The NHS suggests putting phones, tablets and computers away for an hour before bed, as the light from screens can make it harder to fall asleep. Yes, that includes reading your messages in bed, so catch up with your Wise Owl conversations earlier in the evening instead.
Try a good book, a warm bath, gentle stretching, calming music or the radio. If worries keep you awake, the NHS suggests talking to someone you trust or writing them down, perhaps with a list of tomorrow's jobs, so your mind can let go of them for the night.
7. Don't lie there fighting it
If you still cannot sleep after about 20 minutes, both the NHS and Age UK suggest getting up, going somewhere comfortable and doing something relaxing, such as reading or listening to quiet music, until you feel sleepy. Then go back to bed and try again. Lying there willing yourself to sleep rarely works.
Good sleep, good company
A good night's sleep leaves you with more energy for the things that make life enjoyable, from seeing friends and family to meeting someone new. If you are thinking about dating again but feel a little apprehensive, our piece on first-date nerves at 60 is a reassuring read, and our dating safety guide covers the sensible basics.
When to talk to your GP
The NHS advises seeing a GP if changing your sleep habits has not helped, if you have had trouble sleeping for several months, or if poor sleep is making it hard to get through the day. Age UK also suggests talking to your doctor if you regularly feel drowsy during the day, wake up short of breath, have uncomfortable sensations in your legs at bedtime, or kick, shout or act out your dreams in your sleep. If you need urgent advice, contact NHS 111.
This article is for general information only and is not medical advice. If you have a health condition, or are planning a big change to your diet or activity, please talk to your GP or pharmacist first.
Sources
NHS Every Mind Matters, How to fall asleep faster and sleep better. NHS, Insomnia. Age UK, 7 steps to a great night's sleep. GOV.UK, When do the clocks change?
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About the author: Ernie S writes news, views and lighter pieces for Wise Owl Dating, the UK dating site for the over 50s and part of the Cafe Dating Collection.