As individuals enter their 50s and beyond, many find that sleep loses its depth and refreshing quality. According to research by the National Sleep Foundation, older adults frequently experience less slow-wave sleep—the most restorative phase—face more nighttime awakenings, and are more prone to insomnia compared to their younger counterparts. This shift isn’t just an annoyance; it has significant health implications. Poor sleep in later years is associated with increased risks of heart disease, weight gain, type 2 diabetes, depression, and cognitive decline. Fortunately, these issues are not inevitable “side effects of aging.” They can be addressed with intentional lifestyle changes, improved sleep hygiene, and adopting simple, body-friendly habits. By doing so, people over 50 can enjoy restful nights and energetic days once again.

Consider the example of a woman in her late 50s who used to dread bedtime due to heartburn and leg aches. After making minor adjustments—such as having her last meal earlier, using a pillow to support her knees, and altering her sleeping position—she transformed her sleep from three hours of interrupted rest to a consistent seven hours most nights. Her experience highlights how small adjustments can significantly enhance sleep quality. This aligns with observations from sleep clinicians who find that when older adults modify habits related to diet, exercise, stress management, and bedroom environment, their insomnia often improves without heavy reliance on sleeping pills.

Why Sleep Gets Harder After 50 (And Why It Matters)

Sleep doesn’t just deteriorate after 50; instead, several subtle factors accumulate. Hormonal changes reduce levels of melatonin and, for women, estrogen and progesterone, which are crucial for regulating sleep and body temperature. A lack of these hormones can lead to hot flashes, night sweats, and sleep difficulties. Men may experience increased nighttime urination, snoring, or sleep apnea, all contributing to disrupted sleep. Additionally, chronic conditions like arthritis, reflux disease, restless legs syndrome, and cardiovascular issues become more prevalent with age, each adding discomfort that can repeatedly disturb sleep throughout the night.

The consequences of such sleep disruptions are significant. Research indicates that adults over 50 who frequently sleep less than six hours a night may face a heightened risk of hypertension and coronary artery disease. Poor sleep is also linked to increased inflammation, exacerbating joint pain and potentially hastening age-related conditions. Cognitive function suffers as well; inadequate or poor-quality sleep is associated with memory issues and a higher risk of dementia in older adults. Therefore, prioritizing sleep is not just about reducing fatigue; it is crucial for maintaining independence, mental acuity, and long-term health. In essence, sleep after 50 is an investment in future vitality.

How To Get Better Sleep With 7 Simple Tips

Here is a practical toolkit specifically designed for those over 50. Each suggestion addresses a common obstacle—such as indigestion, anxiety, aches, or disruptions in schedule—and provides a concrete, evidence-based solution.

1. Indigestion? Lie On Your Left To Calm Heartburn

Many people in midlife are surprised to learn that sleep position can influence heartburn. Gastroesophageal reflux disease (GERD) becomes more common with age, and lying flat on the back can make acid more likely to move up into the esophagus. Research has shown that lying on the left side can reduce acid exposure compared to lying on the right. This position uses gravity and the shape of the stomach to keep stomach contents lower, easing symptoms of burning and discomfort that often flare at night. For someone who regularly wakes with a sour taste or chest burning, this change can be transformative.

To support this habit, a slightly elevated head and torso can further reduce reflux. Using a wedge pillow or adjustable bed instead of just stacking multiple pillows helps maintain proper neck and spine alignment while creating a gentle incline. Pairing this with earlier, lighter dinners makes it even more effective. For example, stopping food intake two to three hours before bed and avoiding heavy, spicy, or high-fat meals at night can reduce the odds of waking with discomfort. That person who once blamed “aging” for their sleepless nights may discover that, in reality, their body simply needed a more reflux-friendly sleeping posture and eating schedule.

2. Wired And Tired? Sip Hops Tea For A Calmer Mind

There is a frustrating state in which the body feels exhausted, yet the mind races relentlessly. People over 50 often describe this as lying in bed physically drained but mentally “on high alert.” Herbal support can help soften that mental edge. Hops, the same plant used in brewing beer, has a long history as a mild sedative and relaxant. Modern research suggests that hops extracts and teas may support GABA activity in the brain, a neurotransmitter that helps calm nervous system excitability. When consumed in a non-alcoholic tea form, hops can become a bedtime ritual that signals the body it is time to wind down.

This simple habit works best when integrated into a consistent pre-sleep routine. About 60–90 minutes before bed, turning off bright screens, dimming lights, and sipping a warm cup of hops tea can gently transition the nervous system from “work mode” to “rest mode.” For someone in their early 60s who still juggles work, caregiving, and financial worries, that signal can be powerful. Of course, people taking medications or with medical conditions should check with their healthcare provider before adding new herbs. However, for many individuals, this kind of non-habit-forming tea can become a comforting staple, reducing the time spent lying awake replaying the day’s events.

3. Traveling? Shift Your Sleep Schedule Before You Go

Travel often becomes a joy again in later life, but it can also disrupt sleep—especially when crossing time zones. Jet lag tends to hit older adults harder because their circadian rhythm, the internal clock that regulates sleep and wake cycles, may already be more fragile. Instead of waiting to feel exhausted upon arrival, it is smarter to prepare. A few days before departure, gradually adjusting sleep and wake times to better match the destination can soften the shock. For instance, going to bed 30–60 minutes earlier or later each night, depending on the direction of travel, helps the body clock move in small, manageable steps.

Light exposure is another powerful tool in this adjustment. Bright light in the morning helps advance the clock (useful when traveling east), while evening light can delay it (helpful when heading west). During the trip, staying hydrated, avoiding excessive caffeine and alcohol, and aligning meals with local time all support the new schedule. A retiree visiting grandchildren overseas might worry that an eight-hour time difference will wipe them out. Yet, by shifting their bedtime slightly for several days beforehand, they often find they adapt more quickly. That way, they spend less time tossing in an unfamiliar bed and more time enjoying the reason they traveled in the first place.

4. Sore Legs? Grab A Pillow To Relieve Pressure

Joint and muscle discomfort are among the most frequent sleep complaints after 50. Arthritis, past injuries, and general wear and tear can make lying in one position feel painful, especially in the knees, hips, and lower back. A simple pillow becomes an effective tool in this situation. Placing a pillow between the knees when lying on the side keeps the hips aligned and reduces strain on the lower back. For back sleepers, positioning a pillow under the knees can slightly bend them, which flattens the lumbar curve and eases pressure. These adjustments may sound small, but they significantly reduce nighttime pain for many older adults.

Someone who has lived with knee osteoarthritis for years may not realize that their usual sleeping posture works against them, compressing sore joints and forcing the spine into awkward angles. When they start using a firm, supportive pillow in strategic spots, they often report fewer awakenings due to aches and less stiffness upon waking. Combining this with a mattress that offers the right balance of support and cushioning can further help. While there is no universal “best” mattress for everyone, many people over 50 benefit from medium-firm options that support spinal alignment without creating pressure points. In this way, the bed setup becomes an ally instead of a nightly obstacle.

5. Anxious? Hide Your Clock To Break The Worry Loop

Clock-watching may seem harmless, yet it fuels anxiety-driven insomnia. Many people over 50 glance at the clock each time they wake: “It’s 2:13 am. If I fall asleep now, I will only get four hours.” That mental calculation quickly raises stress hormones, making it harder to fall back asleep. This pattern often intensifies during periods of life transition, such as retirement, caregiving, or health worries. Hiding or turning around the clock, while still using an alarm if needed, removes one trigger from this vicious cycle. Without the constant reminder of time passing, the mind is less likely to spiral into catastrophic thinking.

In addition, learning to adopt a calmer mental script in the middle of the night can be transformative. Instead of judging the wakefulness (“I’ll be useless tomorrow”), shifting to a more neutral thought (“My body is awake right now, this happens, I can rest quietly”) eases psychological pressure. Simple breathing exercises, such as inhaling for four counts, exhaling for six, can activate the parasympathetic nervous system that promotes relaxation. Over time, this approach helps retrain the brain. One man in his 50s, who used to wake every night at 3 am and stare at the glowing numbers, found that once he removed the digital clock and practiced gentler thoughts, his middle-of-the-night awakenings decreased in intensity and duration.

6. Can’t Fall Asleep? Take A Brief Walk To Reset

When sleep fails to arrive despite lying in bed for what feels like an eternity, staying put often backfires. The brain starts linking the bed with frustration rather than rest. Sleep specialists recommend a counterintuitive tactic: if you are unable to fall asleep after about 20–30 minutes, get out of bed and do something calm in dim light until you feel drowsy. For some people, that might mean sitting in a chair and reading a paper book; for others, it can be a short, slow walk around the house. The key is to keep the activity quiet and non-stimulating—no bright screens, intense conversations, or work emails.

Once drowsiness returns, going back to bed helps re-establish the connection between bed and sleep in the brain. Over time, this technique, known as stimulus control, can break chronic insomnia patterns. A woman in her early 60s who spent hours each night scrolling on her phone in bed discovered that getting up and walking slowly in the hallway instead led to more natural sleepiness. Within weeks, she fell asleep faster and woke less often. The principle behind this approach is simple: the bed must become a place the body associates with rest and comfort, not planning, worrying, or entertainment. By respecting this boundary, sleep tends to become more predictable again.

7. Restless? Sniff Bergamot Or Other Calming Scents

Restlessness at night can have many causes, from mild anxiety to a nervous system that has not yet wound down from the day. Gentle sensory cues can help relax the body. Aromatherapy is one such tool, and bergamot—an essential oil derived from a citrus fruit—has drawn attention for its soothing effects. Some studies suggest that inhaling bergamot oil may reduce heart rate and promote feelings of calm. Using a diffuser with a few drops of bergamot (or other calming oils like lavender) in the bedroom about 30–60 minutes before bed can create a relaxing atmosphere that signals the brain it is time to settle.

This ritual works particularly well when combined with other consistent bedtime cues, such as dim lighting, soft music, or light stretching. For someone over 50 who feels keyed up even after getting into bed, these sensory anchors help shift the nervous system away from “fight-or-flight” mode. A man in his late 50s once described his nightly routine as “lying down and immediately running through tomorrow’s to-do list.” When he began pairing aromatherapy with a short gratitude reflection and slow breathing, he noticed not only better sleep but also a calmer mood during the day. While essential oils are not a cure-all, they are a simple, low-risk addition to a comprehensive sleep routine.

Daily Habits To Improve Sleep Quality After 50

Beyond these targeted tips, what someone does during the day significantly shapes how they sleep at night. Sleep is not just a nighttime event; it reflects a 24-hour pattern of light exposure, activity, nutrition, and stress. For adults over 50, aligning daytime habits with the body’s natural rhythms can make sleep feel more automatic and less like a battle. Two of the most powerful levers are consistent timing and regular movement. Keeping a stable wake-up time—even on weekends—anchors the circadian rhythm. Going to bed at roughly the same time each night further reinforces that internal clock, making it easier to fall asleep without effort.

Physical activity plays an equally important role. Studies suggest that older adults who engage in moderate exercise—such as brisk walking, swimming, or cycling—for at least 150 minutes per week tend to sleep better than those who are sedentary. Movement reduces stress, improves mood, and helps regulate body temperature, all of which support deeper rest. However, timing matters. Vigorous workouts too close to bedtime can be stimulating, so it is usually better to schedule intense exercise earlier in the day and keep evenings gentle with stretching or yoga. With these practices in place, the bedtime tips described earlier become even more effective.

What Should You Avoid Before Bed After 50?

Certain habits quietly undermine sleep, especially in later life when the body becomes more sensitive to stimulants and digestive challenges. Reducing these can dramatically improve sleep quality over time:

• Large, heavy, or spicy meals within 2–3 hours of bedtime.

• Caffeine in the afternoon or evening, including coffee, strong tea, cola, and energy drinks.

• Alcohol close to bedtime, which may make you drowsy at first but often disrupts deep sleep later in the night.

• Nicotine in any form, as it acts as a stimulant and can fragment sleep.

• Bright screens from phones, tablets, or TVs in the 60–90 minutes before bed, due to their effects on melatonin production.

When people over 50 gently phase out these sleep disruptors, they often notice that their existing health issues feel less overwhelming at night. That pattern aligns with clinical observations showing that basic sleep hygiene can sometimes reduce insomnia as effectively as medication, especially when combined with cognitive-behavioral strategies.

Sleep And Health After 50: Why It’s Worth The Effort

Sleep is often called the “third pillar” of health alongside nutrition and exercise, and that description becomes even more accurate as people age. Quality rest supports heart health by helping regulate blood pressure and heart rate. It supports metabolic health, making it easier to manage weight and blood sugar. It also preserves cognitive function, since deep sleep is when the brain clears waste products and consolidates memories. In one large study, older adults who slept consistently between 7 and 8 hours per night tended to have better cognitive performance than those with shorter or very long sleep. That statistic reinforces what many doctors tell their patients: better sleep now can protect independence later.

From a practical perspective, improved sleep after 50 also increases energy for the things that matter most. Grandparents who sleep well often find they have more patience with grandchildren. Professionals in their 50s and 60s notice sharper thinking at work. Caregivers feel more resilient in the face of demanding routines. In other words, better sleep amplifies the quality of daily life. It is not about chasing perfection, such as expecting to sleep like a teenager again. Instead, it is about giving the body and mind the support they need at this stage. The strategies described above—including lying on the left side for indigestion, sipping hops tea for mental calm, adjusting schedules before travel, using pillows for leg pain, hiding the clock to cut anxiety, taking a brief walk when stuck awake, and using calming scents like bergamot—offer a practical path to that goal.