10 Secrets to a Good Night's Sleep After 50

According to 2023 survey data from the National Sleep Foundation people start struggling more with sleep in midlife. About 55% of Americans ages 40 to 49 and about 58% of those ages 50 to 64 have "low general sleep health." This involves things like not sleeping seven to nine hours a night, not feeling well-rested and having trouble falling or staying asleep. Philip Gehrman, professor of psychology at the University of Pennsylvania's Perelman School of Medicine and Dr. Joanna Fong-Isariyawongse, associate professor in the department of neurology at the University of Pittsburgh School of Medicine, Dr. Fariha Abbasi-Feinberg, medical director of sleep medicine at Millennium Physician Group in Fort Myers, Fla, Dr. Douglas Kirsch, medical director of sleep medicine for Atrium Health in Charlotte, N.C., and Dr. Greg Mahr, staff psychiatrist at Henry Ford Health in Detroit, reveals the secrets to getting a good night's sleep after 50. 

Fong-Isariyawongse explains to the Wall Street Journal that maintaining a regular sleep-wake schedule is the first secret to getting a good night's sleep. 

There is a lot of research supporting the link between exercise and better sleep. Fong-Isariyawongse encourages people to "be physically active during the day," so they can sleep better at night. 

Coffee may help you wake up in the morning, but if you drink it later in the day you might have trouble sleeping. Avoid caffeine at least eight hours before bedtime, says Fong-Isariyawongse. 

Fong-Isariyawongse also stresses the importance of setting your room up for sleep success. She recommends keeping the bedroom cool, dark and quiet.

Just like little kids need a relaxing bedtime routine, Fong-Isariyawongse says it is also important for adults to do the same. 

It may be tempting to watch a show in bed on the television or your iPad, but Fong-Isariyawongse says to avoid screens prior to bedtime. 

If you wake in the middle of the night, don't look at the clock or your phone, says Fong-Isariyawongse. 

If you wake up in the middle of the night and have trouble going back to sleep, get out of bed and do something soothing like listening to music or reading until you're sleepy again, says Fong-Isariyawongse. 

For those battling insomnia, Dr. Kirsch recommends finding activities that aid with stress relief. Expressing some of your worries by writing in a journal, praying or talking to a friend can also help promote sleep, adds Abbasi-Feinberg.

Mahr suggests trying to drink all your fluids at least two hours before bedtime and avoiding alcohol.