Insomnia Help
Sleep changes after 65 — but you can sleep well.
Why seniors sleep less
- Melatonin production drops with age.
- Deep sleep stages shorten.
- Bladder wakes us up more.
- Aches + pains.
- Medications affect sleep.
- Earlier sleep + earlier wake = normal aging.
- 7-8 hrs still target.
Sleep hygiene fixes
- Same bedtime + wake time daily (even weekends).
- Cool dark room — 65-68°F ideal.
- No screens 1 hr before bed.
- No caffeine after noon.
- Limit fluids 2 hrs before bed.
- Bedroom for sleep only — no TV, no work.
- Bright light (sun or lamp) within 30 min of waking.
If you can't sleep
- 20 min rule — if not asleep in 20 min, get up.
- Read in dim light until sleepy.
- Don't look at clock — adds stress.
- Box breathing (4 in, 4 hold, 4 out, 4 hold).
- Don't catastrophize — one bad night = OK.
Talk to doctor about
- Sleep apnea — common + dangerous if untreated.
- Restless legs syndrome.
- Medication side effects (review with pharmacist).
- Depression / anxiety.
- Avoid "PM" meds (Tylenol PM, Benadryl) — cause confusion in seniors.
- CBT-I (cognitive behavioral therapy for insomnia) — proven, drug-free.
Free CBT-I app
CBT-i Coach — free, made by VA. Walks through the gold-standard insomnia therapy. Works as well as sleeping pills, no side effects. Apple/Android app stores.