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Sleep Challenges After 50: How to Finally Get a Restful Night

Published By Erica Dawson | Wellbeing & Lifestyle | Last update: 28 Sept 👁 30190 📖 2 min

Why sleep can become difficult

Insomnia becomes more common with age. Age UK explains that older people often experience difficulty falling asleep, waking up during the night or very early, and feeling unrefreshed during the day. Causes range from stress and anxiety to health problems and medications. Poor sleep can lead to poor performance at work, mood problems, unhealthy food cravings, and higher risk of heart disease, diabetes, depression and accidents.

Sleep hygiene for better rest

Adopting healthy habits can improve sleep quality. Age UK recommends:

Stick to a consistent bedtime and wake‑up time even on weekends.
Avoid lying in bed when you’re awake; if you can’t sleep, get up and read or listen to the radio and return after 20–30 minutes.
Create a relaxing bedtime routine: have a warm bath, practise gentle stretches or read a book.
Ensure your bedroom is comfortable: keep it cool and dark, and use supportive mattresses and pillows.
Limit stimulants and heavy meals in the evening: avoid caffeine, nicotine, alcohol and large meals before bed.
Avoid strenuous exercise late at night, but stay physically active during the day.
Reduce screen time before bed; blue light can disrupt melatonin production.

When to seek help

If insomnia lasts longer than a month or impacts your daily life, speak to your GP. Age UK advises keeping a sleep diary to track patterns and discussing it with a healthcare professional. Treatments may include cognitive behavioural therapy for insomnia (CBT‑I) and, in some cases, short‑term use of sleeping tablets. Do not take over‑the‑counter sleep aids without consulting a doctor.

Additional tips

Regular exercise (as per Article 3) can improve sleep quality.
Mindfulness and relaxation techniques (see Article 6) reduce stress and promote better rest.
Limit daytime naps to 20–30 minutes early in the day.

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