Guide: Sleep Health for Seniors - How to Sleep Better, Naturally
- We Hear You
- Oct 7
- 5 min read
Updated: Oct 8
Getting good sleep is one of the most powerful yet under-utilized habits for health, mood, memory, and overall wellbeing. As we age, changes in physiology, medications, and lifestyle can make sleep more elusive. But with the right environment, routine, and gentle adjustments, sleep health for seniors becomes much more attainable.
Why Sleep Matters — Especially for Seniors
Older adults still require 7–9 hours of quality sleep nightly, though they more often wake up early or have fragmented sleep.
Poor sleep in seniors is associated with cognitive decline, mood disorders, cardiovascular risk, and weaker immunity. Memory and Aging Center+1 -
But there are also day to day choices and behaviours we may be able to identify that are culprits and with lifestyle changes and discipline can correct sleep disruption.
The American Academy of Sleep Medicine and Sleep Research Society recommend adults get ≥ 7 hours of sleep nightly to avoid health risks from chronic insufficient sleep. aasm.org
In short: sleep isn’t optional — it’s foundational to health and quality of life.
Key Principles for Sleep Health for Seniors
Below are evidence-based strategies to protect and improve sleep. Use the ones that make sense for your life, and adapt over time.
1. Digital Detox & Light Management (Evening Routine)
Power off screens (phones, TV, tablets) at least 60–90 minutes before bed. Blue light suppresses melatonin production.
Dim all ambient lights and switch to soft, warm lamps. Close curtains or blinds to block outside light.
Cool the bedroom. Aim for ~65-68°F (18-20 °C) — cool but comfortable under blankets.
Mindful sound environment: If you like background audio (wave music, soft meditative recordings, sound bowls), use a slow timer or place the device across the room so the screen isn’t tempting.
No devices, TV's or anything other than sleep in the bedroom.
Many sleep hygiene guides emphasize these practices as essential to quality rest. Sleep Foundation+1
2. Consistent Schedule & Rituals
Go to bed and wake at the exact same times each day, even weekends. Regularity strengthens circadian rhythms.
If you wake up in the night, try not to stress — get up briefly to stretch or read (low light), then return to bed. Be diligent and do not go on devices.
Build a calming pre-sleep routine: hot (not warm) bath, gentle stretching, soft breathing.
A great tip is to during your wind down to nightly lye on your back, butt to the wall and elevate your legs up the wall, while listing to meditative music, in a dimly light room for 15 minutes. This helps calm the mind and blood flow that helps sleep.
3. Hot Bath Method
A hot bath (as hot as comfortable) for 10–15 minutes can help your body relax and then cool down, cueing sleepiness.
Do this 60–90 minutes before bed so your body’s cooling helps drive drowsiness.
4. Nutrition, Caffeine & Alcohol Management
Eliminate or strongly reduce caffeine, especially after midday.
Avoid sugar & alcohol in the evening. Alcohol may help you fall asleep faster, but leads to fragmented, less restorative sleep later in the night.
If you drink wine or have a nightcap, limit it to once per week at most.
5. Nutrients & Supplements (With Medical Supervision)
Before taking anything, ask your doctor for a blood test to check your levels (iron, magnesium, vitamin D, B6, etc.). Avoid self-dosing iron without medical oversight.
Some supplements that are commonly considered (under supervision):
Magnesium ~ 300–500 mg
Vitamin D (e.g. 600 IU, but test your levels first)
B-Complex with B6 (≥25 mg of B6)
Vitamin C as general antioxidant support
Iron 8 mg a day
Additional Supplements That Support Restful Sleep
Even with healthy habits, some seniors find their sleep rhythm needs extra support. These gentle, evidence-based supplements can help calm the mind, balance stress hormones, and promote deeper rest.
Ashwagandha (Withania somnifera)A natural adaptogen that helps the body manage stress and reduce cortisol. Studies show it can improve sleep quality and shorten the time it takes to fall asleep.Suggested form: Standardized root extract (typically 300–600 mg daily).
GABA (Gamma-Aminobutyric Acid)A calming neurotransmitter that helps quiet the nervous system. Supplementing with GABA may ease mild anxiety and support faster sleep onset.Often paired with: L-theanine or magnesium for added relaxation.
Creatine Monohydrate (5 grams daily)Known for supporting muscle and brain energy, creatine can also reduce fatigue and mental fog after poor sleep. It supports energy balance in the brain and improves next-day alertness.Suggested dose: 5 g creatine monohydrate powder daily, mixed with water or juice.
Omega-3 Fatty Acids (EPA & DHA)These essential fats, found in fish or algae oil, support heart and brain health while regulating serotonin and melatonin—two key sleep hormones.Suggested form: 1,000–2,000 mg combined EPA/DHA daily with meals.
Always check with your healthcare provider or pharmacist before starting any new supplement, especially if you take prescription medications or have chronic health conditions.
⚠️ Always use supplements from third-party tested brands (e.g. USP, NSF, ConsumerLab) because supplements are less regulated than medications.
6. Bedroom as a Sanctuary — Restrict Activities
No TV, devices, or work in the bedroom. Use the room only for sleep and intimacy.
Use an eye mask to block stray light.
Keep the décor minimal, soft, relaxing. Gentle colors, no clutter.
7. Light Exposure & Daytime Habits
Get bright light exposure in the morning — natural daylight helps anchor circadian rhythms. Open all curtains and let light shine in.
Avoid overly bright, harsh lighting in evening that interferes with melatonin.
Stay physically active during the day (morning or early afternoon), but avoid heavy exercise close to bedtime.
Limit daytime naps or keep them short (20–30 min early afternoon).
8. When to Seek Professional Help
If you experience:
Persistent insomnia > 3 months
Loud snoring, gasping for breath, daytime sleepiness (possible sleep apnea)
Restless leg syndrome, frequent leg movements
Significant mood changes or memory issues
Ask your doctor about sleep studies or referral to a sleep medicine specialist. But before getting sleep medicine exhaust all your natural behaviour changes as medicines with chemicals can be harder on your body long term.
Voices in Sleep Research You Can Cite or Feature
Dr. Matthew Walker — Author of Why We Sleep, featured in many interviews (including with Jay Shetty) on how light, timing, and routine shape sleep.
W. Christopher Winter — neurologist and sleep researcher, author of The Sleep Solution. Wikipedia
One of the world’s leading voices in sleep science is Dr. Matthew Walker, neuroscientist, professor at UC Berkeley, and bestselling author of Why We Sleep. His groundbreaking research has shown how insufficient sleep can raise the risk of Alzheimer’s, weaken the immune system, and even shorten lifespan.
Recently, he joined Jay Shetty on the On Purpose podcast to share actionable advice for better rest.
Video: Watch the full conversation here: Dr. Matthew Walker with Jay Shetty - On Purpose
Sample Evening Ritual: Sleep Health for Seniors in Practice
Final Thoughts
Sleep is not a side quest — it's a foundation. For seniors and adults alike, sleep health for seniors is deeply connected to memory, mood, immunity, hearing, and longevity. Small, consistent changes to your environment and routine can yield outsized benefits.
At Innisfil Hearing, we understand that sleep and sound often intertwine. If you suspect your hearing loss, tinnitus, or hearing aid settings are disrupting your rest, we’d be proud to help you fine-tune them.
Let me know if you’d like a shorter summary or infographic version of this, or want me to integrate your supplied video interviews (the California sleep expert) into the post.
For hearing health give us a shout. We are here to help.
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