Sleep Well Tonight, Shine Bright Tomorrow

Quality sleep is essential for better health, more energy and a brighter mood.

By Claire Davidson

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Sleep is important for staying healthy and feeling good. If you have trouble sleeping, you’re not alone. According to the Sleep Foundation, 40%–70% of adults over age 65 have trouble falling or staying asleep. The good news? Improvement is possible. Quality sleep can affect heart health, memory, mood and longevity. So it’s important to make sure you get the best shut-eye possible.

By learning why sleep patterns change, how they can affect your health and what role medication plays in sleep, you can start sleeping better and waking up refreshed.

40%–70% of adults over age 65 have trouble falling or staying asleep

Why sleep changes

Sleep isn’t just about rest — it’s about resilience. Sleep helps the body repair itself, protects the mind and supports emotional well-being. Your sleep patterns may be altered due to new routines, medication or changes in health.

The natural sleep cycle — called the circadian rhythm — begins to shift with age, according to the National Library of Medicine. In part, this change occurs because the brain produces less melatonin, the hormone that manages the sleep-wake rhythm. This hormonal change can cause you to fall asleep and wake up earlier. It can also make it hard to stay asleep at night.

Changes in physical health play a role in sleep disturbance. New aches and pains, more bathroom trips and worsening health conditions can get in the way of sleep.

That’s why a good night’s rest is about more than the basics of keeping a regular bedtime or sleeping in a dark, quiet room. While those practices help, determining how to maximize your sleep involves making sure your body, brain and daily habits are in sync.

Benefits of quality sleep

Getting enough sleep is one of the greatest gifts you can give your body and mind. While missing a few hours once in a while isn’t dangerous, a pattern of poor sleep can have lasting effects. By prioritizing restful nights, you can boost your well-being and reduce the risk of several health concerns. Here’s what the research shows:

Heart health management
Sleep plays a crucial role in managing blood pressure. Regular quality sleep helps reduce stress hormone levels, allowing your heart and blood vessels to relax and function optimally, according to Harvard Health.

Strengthened immune system
Quality sleep gives your immune system the support it needs to fend off illness. According to the Sleep Foundation, sufficient rest boosts the body’s natural defenses, helping you stay healthier.

Sharper thinking and memory
Restful sleep is essential for clear thinking and sound reasoning. According to the Sleep Foundation, short-term cognitive performance improves with better sleep, and regular good sleep may lower the risk of diseases such as dementia.

Balanced blood sugar levels
Sleep helps regulate how your body uses insulin, which is vital for healthy blood sugar levels. An ongoing lack of sleep may increase the risk of type 2 diabetes, according to the National Library of Medicine.

Improved mood
Proper sleep leads to better mood regulation and can protect against irritability and depression, according to The National Library of Medicine.

Better coordination and balance
It’s no surprise that tiredness affects coordination. Feeling well-rested improves physical stability, reducing the risk of falls and injuries.

Healthy weight regulation
Sleep plays a role in balancing hunger hormones. The National Library of Medicine notes that good sleep can help regulate appetite, preventing increased calorie intake and weight gain.

Sometimes external factors, including medication, can affect sleep.

Link between medication and sleep

According to the American Association of Retired Persons (AARP), 9 in 10 Americans over 65 rely on at least 1 prescription to manage their health. Many people take 4–5 medications every day, yet most don’t realize how much these drugs can affect their sleep.

Certain medications, such as pain relievers, may cause daytime drowsiness. Napping can disrupt nighttime sleep. Over-the-counter drugs, including cold medicine, may disturb sleep because they include ingredients such as caffeine or decongestants.

Yes, medication can play a role in sleep quality. But it’s essential to take prescribed medication. Skipping necessary doses can prevent health problems from being managed and make sleep harder. For example, not taking insulin as prescribed can cause blood sugar to stay high, which may cause more frequent urination, leading to nighttime bathroom visits and sleep interruption.

Importance of medication reviews

It’s important to have a health care team you can talk to and trust. This is especially important when it comes to medication. Your team may include a primary care provider (PCP), pharmacist and nurse.

Ask your PCP for a medication review and discuss possible drug interactions and timing of doses that could affect your sleep. And talk about sleep problems you’ve noticed. When you start a new medication, ask a pharmacist about side effects, including sleep disturbances.

Pharmacists are often the most overlooked source of information about sleep. They understand how drugs interact and can suggest changes that improve rest without affecting your health. This may include removing nonessential medications to see if your sleep improves. Be sure to talk to your primary care provider about any medication changes the pharmacist suggests to make sure everyone is on the same page.

Before you try any sleep medication, whether over-the-counter or prescription, consider environmental changes such as using aromatherapy, dimming lights in the evening and avoiding heavy meals before bedtime. Using sleep aids for a long time can negatively affect memory and brain function.

Photo of a woman consulting with a pharmacist

Simple steps to improve sleep

Getting enough rest isn’t a luxury — it’s a form of medicine. Practicing good sleep habits can help restore the body’s natural rhythm.

Though sleep changes are normal, chronic sleep problems are nothing to ignore. If you wake up tired most days or have trouble falling or staying asleep, talk with your PCP. In addition to suggesting lifestyle changes, your provider will want to rule out sleep disorders, which can sometimes go unnoticed.

After you’ve reviewed your medications and identified any side effects that may stand in the way of a good night’s rest, you can make simple lifestyle changes. Explore ways to improve your sleep using the tips below.

Essential sleep tools: The checklist

You’ve likely heard the usual advice — keep your room dark, avoid screens and use white noise. These tips are just the start. Explore these additional ideas that can make a surprising difference.

Click here to print this checklist

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