Sleep Tips for Older Adults: How to Rest Better After 60

Struggling to sleep well after 60? Try these proven tips to help your body rest, recover, and feel energized—naturally and gently.

You know that feeling when you’re exhausted all day, but the second your head hits the pillow, your brain decides it’s time to review every major decision you’ve ever made? Yeah, same.

For years, I struggled to get decent sleep. Eventually, I was prescribed Ambien, and while it worked at first, I ended up relying on it just to get any rest. The problem? The side effects started outweighing the benefits. I felt groggy, forgetful, and let’s just say some of those Ambien-induced “adventures” were a little too weird for comfort. So, I had to find another way.

The Importance of Sleep

We tend to think of food and water as essential for survival, but sleep? That often gets treated as optional. But here’s the truth: getting enough sleep is just as important as a balanced diet.

Science has shown that poor sleep isn’t just about feeling tired—it can increase the risk of obesity, diabetes, high blood pressure, and heart disease. Basically, skimping on sleep isn’t just making you cranky; it’s doing long-term damage to your health.

So why exactly do we need sleep?

What Happens When We Sleep?

Sleep isn’t just a passive state where our bodies power down. In reality, it’s one of the most active times for our brains and bodies.

• Physical Repair: Muscles recover, cells regenerate, and the immune system strengthens.
• Memory Processing: The brain organizes and stores information from the day, transferring memories from short-term to long-term storage.
• Detoxification: The brain clears out neurochemical waste that builds up while we’re awake.
• Energy Regulation: Our bodies convert food into energy more efficiently while we sleep, keeping our metabolism running smoothly.

So while it might feel like we’re doing nothing, our bodies are working overtime to keep us functioning.

Why “Just Go to Bed Earlier” Is a Scam

I’ve followed all the standard advice—no screens before bed, a set bedtime, even special teas. But no matter how disciplined I was, I’d still end up lying there, wide awake, waiting for sleep to show up.

The reality is, you can’t force sleep. The more pressure you put on yourself to fall asleep, the more elusive it becomes. It’s like trying to force yourself to stop thinking—counterproductive and frustrating.

Instead of chasing sleep, I started focusing on creating the right conditions for it. That made all the difference.

Things That Actually Worked

1. Train Your Brain to Expect Sleep

Your brain thrives on routines. I started dimming the lights and avoiding screens about an hour before bed. Instead of scrolling on my phone, I read something light—nothing too thrilling, or I’d stay up all night finishing it.

If I’m feeling restless, I do a few minutes of stretching or deep breathing. Nothing intense—just enough to signal to my brain that it’s time to wind down.

For more on this, check out the National Sleep Foundation.

2. Track Your Sleep Like a Pro

One of the best things I did was start tracking my sleep with the Oura Ring. It gives insights into sleep quality, body temperature, heart rate variability, and even how much deep sleep I’m actually getting.

Turns out, some nights I felt like I slept terribly, but the data showed I actually got decent rest. Other nights, it confirmed that yes, I was basically awake for half the night.

The insights helped me tweak my bedtime routine and understand what works (and what doesn’t). If you’re curious about tracking your sleep patterns and improving your rest, the Oura Ring is worth checking out.

3. Magnesium: A Simple Fix That Works

A friend suggested this magnesium supplement, and wow, did it help. It relaxes muscles, calms the nervous system, and doesn’t leave me groggy the next morning. Plus, it helps with digestion, which is a bonus I didn’t know I needed.

More on that here: Healthline – Benefits of Magnesium for Sleep.

4. Power Naps (But Done Right)

I used to think naps were for quitters. Now I know they’re for survivors. The trick is keeping them short—20-30 minutes max. Anything longer, and I wake up feeling like I just got hit by a tranquilizer dart.

I also tried the “coffee nap” trick—drinking a small cup of coffee right before a 20-minute nap. By the time I wake up, the caffeine kicks in, and I feel like a functioning human again.

5. Alcohol Is a Sleep Liar

I used to think a glass of wine before bed helped me sleep. Turns out, alcohol messes with deep sleep and makes you wake up more often during the night. Instead, I switched to herbal teas with valerian root or chamomile. Less fun, but way better for actually staying asleep.

More details here: Sleep Foundation – Alcohol & Sleep.

6. Stop Stressing About It

The worst thing you can do when you wake up at 3 a.m. is panic about not sleeping. That just makes your brain double down on keeping you awake. Instead, I try deep breathing, progressive muscle relaxation, or sleep tracks. My favorite is the Oura app which is personalized just for you.If all else fails, I remind myself that rest, even without sleep, is still beneficial.

Final Thoughts

Some nights will feel just right. Others will leave you wondering what went wrong. That’s normal. Be kind to yourself, keep trying different things, and trust that you’re learning along the way. Bit by bit, it will get easier.

Trust that the good nights will come more often, with time.

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