Hi there, I’m Ashley Wells! I’ve learned through my own personal wellness journey that sleep is the absolute backbone of feeling good—no matter your stage of life. But as we age, sleep can feel more elusive. Trust me, I’ve been there. The good news is, there are ways to reclaim restful nights. Armed with science, a sprinkle of personal experience, and a dash of actionable advice, I'm here to share how you can improve your sleep, no matter your age.
Aging naturally changes the way our bodies work, and unfortunately, that includes sleep. For me, it all started as occasional tossing and turning during my late 30s. Then, as life got busier, I noticed my body craved sleep but wasn’t always able to find deep rest. Turns out, aging can bring challenges like chronic pain, changes in hormone levels, or even trouble regulating body temperature. All of this makes sleep less restorative.
When I hit my early 40s, I also realized how stress played into the mix. It’s not just physical changes; it’s the cognitive strain of overthinking, juggling responsibilities, and worrying about everything from work to family. All of these contribute to lighter sleep. If this sounds familiar, you’re not alone!
Sleep studies suggest that older adults spend less time in deep "slow-wave" sleep (the really rejuvenating part) while still experiencing a fair amount of REM sleep. This can mess with your overall quality of rest. But the first step is understanding why things are changing. From back pain to shifting circadian rhythms, our bodies are sending signals that it’s time to adjust our approach to sleep.
Weekly Nugget: If aches and pains are waking you up, try progressive muscle relaxation before bed. Starting from your toes, tense and release each muscle group until you work your way up. It eases tension and prepares your body for sleep.
Over the years, I’ve discovered that the right sleep environment makes a world of difference. If you’re struggling to unwind at night, it might be time to update your sleep space. A few years back, I invested in blackout curtains after realizing that streetlamps outside were sneakily disrupting my sleep. That small change helped so much!
Make your bedroom a sanctuary for sleep—cool, dark, and quiet. If outside noise is an issue, consider a white noise machine or earplugs. Light-sensitive sleepers might want to look into sleep masks. For me, having a clutter-free room helps my mind associate the space with relaxation rather than chaos.
Another small but impactful tweak? Adjusting the room temperature. Cooler temps make sleeping more comfortable for most people. It’s like giving your brain a signal that says, "Okay, it’s time to rest now."
One of the best decisions I’ve made for my sleep health was swapping out my old mattress for one that truly suited my needs. I used to dread waking up with backaches, only to discover that it was my mattress betraying me. These days, I swear by a plush mattress topper and softer pillows that cradle my body just right.
Start with your bedding! If you’re waking up sore, it might be a sign to test out different levels of firmness for your mattress. And don’t skimp on sheets and blankets—find breathable materials that pamper your skin. Weighted blankets are another game-changer for those of us who crave that comforting, cocooned feeling.
I know firsthand how tempting it is to sleep in on weekends and catch up on late-night TV during the week. But consistency is key. I used to brush off sleep schedules—until I experienced firsthand how much better I felt sticking to a routine. Now, I wake up and go to bed at the same time every day.
Our bodies thrive on predictability. Shift work or irregular schedules may mix things up, but even small adjustments like a wind-down routine or reducing daytime naps can reinforce healthy sleep rhythms. I’m not saying you have to be militant about it, but treating your sleep schedule as sacred can work wonders.
And yes, naps are tricky! Short naps (20–30 minutes) can give you a jolt of energy, but longer ones may leave you feeling groggy or wide-eyed at bedtime. I’ve learned that moderation is key when napping during the day.
Weekly Nugget: Struggle with mid-afternoon sleepiness? Swap nap time for a brisk 15-minute walk. It boosts energy and helps you sleep better at night without disrupting your cycle.
If there’s one thing I’ve grown to love, it’s movement. I was never a "gym person," but I’ve found joy in low-impact workouts like yoga and walking. And guess what? Regular exercise has a direct impact on sleep quality. Research backs it up, and from my own experience, a light workout during the day makes falling asleep easier at night.
When I started prioritizing movement, I noticed fewer restless nights—and less tension overall. Even a 15-minute yoga session or some simple stretches can make a difference. And don’t think you have to run marathons! Choose an activity that feels good to you.
Physical activity doesn’t just tire the body. It also helps reduce anxiety and depression, two sneaky culprits behind poor sleep. The best part? It’s never too late to start. Just be sure to avoid vigorous exercise too close to bedtime, as it can leave you feeling wired.
Oh, coffee… my bittersweet love. Once upon a time, I could enjoy an afternoon iced coffee without consequence. But as I got older, I noticed even a late-morning cup disrupted my ability to snooze. These days, I set a hard stop on caffeine before noon.
Caffeine lingers in your system much longer than you might think, and as you age, your body may metabolize it more slowly. The same goes for alcohol. That nightly glass of wine can interrupt your REM cycle, even if it helps you relax initially.
Instead, I’ve swapped out those habits for herbal teas or decaf options in the evening. Chamomile or lavender blends are some of my favorites—they act like a warm, soothing hug before bed.
Weekly Nugget: Sip on tart cherry juice in the evening. It’s rich in melatonin and has been linked to improved sleep quality. Bonus perk? It’s refreshing and delicious!
Snoring is another issue that creeps up with age (and yes, I’m speaking from experience!). My husband loves to remind me of the time I woke myself up snoring—embarrassing but true! If snoring affects your quality of rest, it’s worth looking into fixes. Anti-snoring devices or changing sleeping positions can make a huge difference.
For those dealing with more severe issues, like sleep apnea or frequent waking, seeking professional advice is essential. There are solutions—everything from lifestyle changes to CPAP machines—and you don’t have to suffer in silence.
This is my golden rule of sleep success. I used to scroll endlessly through social media before bed, thinking it was my "me time." But guess what? All it did was overstimulate my mind. These days, I opt for screen-free time before turning in.
Here’s what works for me now: I pour myself a cup of tea, jot down thoughts in a journal, or read something lighthearted. These simple habits help signal to my brain that the day is done. I often recommend clients try this too—whether it’s meditating, listening to music, or doing gentle stretches, the goal is to ease into sleep without distractions.
Cutting back on screen time an hour before bed is one of the simplest yet most effective changes I’ve made. Harsh blue light from screens delays melatonin production and tricks your brain into thinking it’s still daytime. A good book or guided meditation app is a better way to transition.
Weekly Nugget: Turn bedtime into "spa time" by incorporating aromatherapy. A few drops of lavender or eucalyptus oil on your pillow can calm your mind and uplift your mood.
Improving your sleep as you age doesn’t happen overnight (pun intended), but small, consistent tweaks can help you reclaim those sweet dreams. Remember, sleep is about quality, not just quantity. Listen to your body, respect its needs, and treat rest as the precious gift it is.
We’re all different, so experiment with these tips and find what works best for you. Sleep tight! 🌙
