Q. I’ve been reading your column for years, and I never thought I’d actually write in, but here I am. I’m in my early 70s, and I can’t sleep.
I sometimes have trouble falling asleep, but the bigger issue is staying asleep. I’ll wake up around 2:00 a.m. and just lie there. Sometimes I need to use the bathroom, but most nights I’m restless for hours. By the time I drift off, it’s morning.
My sleepless nights are starting to affect my days. I’m more irritable in the mornings than I’d like to admit. By the afternoon, I’m so groggy that I end up napping in my chair, even though I know that it probably isn’t helping me.
I miss having energy. I miss my early, quiet mornings (I’ve always been an early-bird). I don’t like being short-tempered with the people I care about. Do you have any advice to help me get back to sleep?
A. It means a lot to know you’ve been a long-time reader. I’m more than honored to provide some practical advice regarding your sleep.
What you’re describing is more common than you think. As we age, our sleep patterns shift. Waking in the early hours and struggling to fall back asleep is a pattern many older adults experience.
There are a few areas worth examining objectively, starting with your evening routine. What does your screen time look like in the evening? Light from screens, whether it’s your phone, tablet, or television, can make it more challenging for your brain to settle into sleep. Setting aside all screens an hour before bed and replacing them with something calmer, such as reading a book or listening to relaxation music, can send signals to your brain that it’s time to wind down.
You might also want to consider adding a consistent bedtime ritual to help trigger sleep. A cup of caffeine-free tea, dim lighting, and going to bed at the same time each night can create a rhythm your body begins to recognize.
I also suggest looking at your sleep environment. Many women find that as hormones shift with age, they become more sensitive to heat at night. A slightly cooler room, breathable bedding, or even a fan can help you stay cool and eliminate your body waking up due to heat.
When you do wake up in the middle of the night and can’t fall asleep after 20 minutes or so, it can be helpful to get out of bed briefly and do something quiet in low light until you feel tired again. Lying there, frustrated, often makes the wakefulness feel longer.
Your instincts about your afternoon naps are spot-on. Although I understand the need to nap after an awful night’s rest, consistent napping can contribute to poor overnight sleep. I suggest that instead of reading, you go for an afternoon walk. The movement can help you feel more alert, boost your mood, and make it easier to stay awake until bedtime.
If these adjustments don’t bring improvement, I recommend you speak to your doctor. Sleep changes can sometimes be linked to underlying health issues, such as hormonal shifts, sleep disorders, or stress. Your doctor can help you sort through these possibilities and offer further guidance.
You’re not alone in this, and with a few small adjustments, better sleep is within reach. Be patient with yourself; you deserve to wake up feeling rested and like yourself again.
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