7 Simple Habits for Deeper Sleep After 50

Sleep architecture changes with age: less deep sleep, more awakenings, earlier mornings. That part is biology. How much it bothers you is largely habit, and habits can be rebuilt. These seven are ranked from easiest to hardest.

1. Get morning light

Ten minutes of outdoor light within an hour of waking anchors your circadian clock. This is the highest value change on the list and it costs nothing.

2. Cut caffeine after noon

Caffeine has a half life of five to six hours, and sensitivity rises with age. The afternoon cup you have had for decades may be the culprit behind 3 a.m. wakeups.

3. Cool the bedroom

Core temperature needs to drop for deep sleep. Somewhere between 65 and 68 degrees works for most people.

4. Keep one wake time

A consistent wake time, including weekends, does more for sleep quality than a consistent bedtime. Your bedtime will follow on its own.

5. Move during the day

Regular walkers fall asleep faster and log more deep sleep. Finish vigorous exercise at least three hours before bed.

6. Protect the last hour

Screens are less about blue light than about stimulation. A boring last hour is a powerful sleep drug.

7. Get checked for apnea

If you snore, wake unrefreshed, or your partner notices pauses in your breathing, get a sleep study. Untreated apnea quietly undermines everything else on this list, and treatment is dramatically better than it was a decade ago.

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