Written by CenterWell Senior Primary Care Editorial Team

Key takeaways

• Quality sleep is essential for seniors’ health and well-being.
• Establishing a routine, creating a comfortable sleep environment and avoiding certain habits can improve sleep.
• There are natural and over-the-counter (OTC) options for support, but medical advice should be sought when issues persist.

Quality sleep is one of the most important things to living a healthy lifestyle, especially for older adults. 7 to 9 hours of sleep each night is still the recommended amount of sleep for people of all ages. However, sleep challenges are common among older adults. Whether it’s difficulty falling asleep, waking up during the night or not feeling refreshed in the morning, poor sleep can affect overall health. Fortunately, a variety of natural strategies can help seniors enjoy more restful nights and better days.

Why sleep is important

Sleep is important for everyone, especially older adults because it supports our energy and mood throughout the day, and our overall health. Quality sleep also has multiple benefits, such as:

• Improving memory, attention and cognitive function
• Boosting mood and emotional stability
• Strengthening the immune system
• Lowering the risk of chronic health conditions, such as heart disease and diabetes
• Supporting healthy weight management and regulating blood pressure
• Enhancing physical coordination and balance

However, lack of sleep can lead to daytime fatigue, memory issues, mood changes and even increased risk for chronic conditions such as high blood pressure, heart disease or diabetes.1 Prioritizing sleep is key to maintaining independence and quality of life as we age.

Establish a routine and healthy habits

There are many ways to get a good night’s rest if you have a difficult time falling asleep or don’t get enough sleep. First, come up with a schedule. Going to bed and waking up at the same time every day will regulate your body’s internal clock. And before going to bed, create a calming nighttime routine like light stretching or reading a book. These routines send signals to your body that it’s time to wind down and relax. Another tip is to limit naps if you are struggling to fall asleep at night. Finally, getting enough natural light during the day and staying active will promote better sleep at night.

Create a good sleep environment

Creating a good sleep environment is essential to sleeping throughout the night. Make sure your room is dark, quiet and cool. Getting into your bed should feel like you’re climbing into a cloud. Investing in a supportive mattress, comfortable pillows and soft sheets can make a huge difference. As much as we love our pets, if they are causing disturbances, consider keeping them out of the bed, especially if you’re having trouble sleeping.

Poor sleep habits to avoid

Certain habits can disrupt sleep, especially as we age. Avoid watching television or using your phone right before bed, as screens emit blue light that can hinder melatonin production. Caffeine and heavy meals late in the day can also affect falling asleep. Exercise is always recommended, but best done earlier, as it can be too energizing close to bedtime.

FAQs

What are some of the top sleep aids for seniors?

Natural options include warm milk, herbal teas such as chamomile and relaxation techniques. OTC aids like melatonin supplements are available but should be used with caution and under a healthcare provider’s guidance.

Where can I find OTC sleep aids?

Most pharmacies, like CenterWell Pharmacy®, carry OTC sleep aids. Always check with a pharmacist for advice and be aware of potential interactions with existing medications.

Where do I find help with sleep issues?

Start with your primary care provider, who can assess for underlying health conditions. Sleep clinics and geriatric specialists can also offer targeted support.

When should I talk to my doctor?

If sleep problems persist for several weeks, impact your daily life or are accompanied by symptoms such as loud snoring or breathing pauses, consult your doctor promptly.

How can CenterWell help?

CenterWell Senior Primary Care® is dedicated to helping seniors achieve better sleep and overall well-being. Our care teams understand the unique sleep challenges older adults may face and offer personalized guidance to support healthier sleep habits.

Through comprehensive services—including primary care, pharmacy mail delivery and home health support—CenterWell® takes a holistic approach to your mental, physical and social health. Our experienced healthcare providers are committed to helping seniors rest well and thrive.

To learn more or find care near you, call 833-574-4079 (TTY: 711), Monday – Friday, 8 a.m. – 11 p.m., or Saturday, 8 a.m. – 6:30 p.m., Eastern time.

Source

• “Sleep and Older Adults,” National Institute of Aging, accessed Oct. 22, 2025.