Getting enough sleep becomes more challenging as we age. Many adults over 50 notice they wake up more often at night, feel less rested in the morning, or struggle to fall asleep. While this is common, it is not something you have to live with. Understanding the real reasons behind disrupted sleep can help you fix them—starting tonight.
Below are 7 of the most common sleep disruptors in older adults, along with practical ways to improve your sleep naturally and safely.
1. Changes in Hormones
As we get older, the body produces less melatonin—the hormone that tells your brain it’s time to sleep. Lower melatonin levels can make it harder to fall asleep or stay asleep through the night.
Fix it:
Create a consistent nighttime routine. Dim the lights 1–2 hours before bed, avoid bright screens, and keep your room cool and dark. Some people also discuss melatonin supplements with their healthcare provider.
2. Increased Night-Time Bathroom Trips
Frequent urination, known as nocturia, is one of the biggest sleep disruptors for older adults. It may be caused by drinking too much before bed or by certain medications.
Fix it:
Stop drinking liquids 2–3 hours before sleep. Avoid caffeine in the late afternoon and talk to your doctor if bathroom trips become excessive or sudden.
