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Sleep after 50: what actually helps
The CDC says adults 18–60 need 7 or more hours of sleep a night, and adults 61–64 need 7–9 hours.
Habits that help
- Same wake-up time every day, weekends too
- Dark, quiet, cool bedroom
- No screens in bed
- Skip large meals and alcohol before bed
Alcohol and sleep
A nightcap may help you fall asleep, but it disrupts sleep later in the night. Cutting alcohol is part of the GAS diet for this reason too.
When to see a doctor
Loud snoring, gasping or daytime sleepiness can be signs of sleep apnea. Ask your doctor about a sleep study.
Next: The GAS diet · Strength training after 50 · Seeing well after 50
FAQ
Should I take melatonin?
Ask your doctor. It's sold as a supplement, and doses and quality vary.
Is napping OK?
Short naps are fine for most people, but long late-day naps can make it harder to sleep at night.