9 Sleep Habits Recommended by a Johns Hopkins Doctor for Better Sleep After 50
There’s a reason people say, “Sleep is the best medicine.”
If you’re over 50, you may already have noticed—or may soon notice—changes in your sleep patterns. You may not fall asleep as quickly as you used to, wake up in the middle of the night feeling suddenly hot, or wake up feeling stiff and unrested. For many people, these changes are related to menopause.
Dr. Saranya P. Wyles, a longevity expert at Mayo Clinic, says that 40% to 60% of women experience sleep problems during menopause. This is largely because the body produces less estrogen and progesterone. Both hormones play an important role in regulating sleep, body temperature, and the nervous system.
“Sleep is one of the most powerful tools for longevity,” Dr. Wyles says. “During sleep, the immune system recovers, cellular function improves, inflammatory signals are regulated, and immune memory is strengthened.”
Dr. Rachel Salas, a neurologist and professor at Johns Hopkins School of Medicine, also warns that the risk of sleep apnea may increase with age.
“If you’re having sleep problems or feeling tired and sleepy during the day, that’s a serious warning sign,” she says.
That’s why it’s important to talk with your doctor and optimize both your sleep environment and daily habits. If you feel like your sleep is starting to suffer, try the following tips. They can also be useful as preventive habits for maintaining healthy sleep as you age.
1. Get Some Morning Sunlight
“You need to reset your circadian rhythm,” says Dr. Salas.
She emphasizes keeping things as dark as possible at night while getting plenty of sunlight in the morning. Morning light helps regulate melatonin production, which can improve both the timing and quality of your sleep.
For the best effect, go outside rather than simply sitting near a window. Ideally, get some natural light soon after waking up to give your brain a clear signal that it’s time to be awake.
2. Change Your Lighting at 8 and 10 p.m.
“Do everything you can to reduce the amount of light you’re exposed to in the evening,” Dr. Salas advises.
She recommends staying away from phones and TV screens for at least an hour before bedtime. The blue light emitted by screens can interfere with melatonin, a hormone that plays an important role in regulating sleep. In other words, your phone can send your brain a signal to stay alert when your body should be winding down.
Dr. Alejandro Bello, a sleep and integrative medicine specialist at SHA Wellness Clinic, recommends switching to soft, warm lighting after 8 p.m. Turn down bright overhead lights and use indirect lighting, such as table lamps, instead.
After 10 p.m., he suggests using warmer, reddish lighting that resembles the glow of a sunset.
3. Use Dim Lighting if You Wake Up at Night
For the same reason, it’s best not to turn on bright lights if you wake up during the night.
“I usually recommend that patients keep a flashlight next to their bed,” says Dr. Salas.
A flashlight works, but motion-activated night lights are another convenient option. It’s also important to avoid checking the time. Seeing how many hours you have left before you need to get up can increase stress and make it harder to fall back asleep.
Dr. Marta Masi, a pharmacist and founder of Spain’s Club de la Menopausia, offers this advice:
“Your bed should be a place for rest, not frustration or tension. Don’t stress too much about waking up during the night. Waking up occasionally is normal. If it happens repeatedly, there are ways to address it.”
4. Keep a Positive Journal
If you’re staying away from your phone and TV in the evening, you may wonder what to do instead.
Dr. Salas recommends writing.
“Try keeping a journal focused on positive thoughts,” she says. “Instead of dwelling on worries or frustrations, redirect your attention toward positive things.”
Writing down your worries can also help clear your mind. Habit expert Mel Robbins, who has nearly 6 million YouTube subscribers, refers to this practice as “mental vomiting”—getting your thoughts out of your head and onto paper.
Dr. Bello says you don’t need to write perfectly. Simply jot down whatever comes to mind.
Another helpful strategy is to write down what you need to do the next day before going to bed. Dr. Vicente Mera, a longevity expert at SHA Wellness Clinic, cites research involving Finnish participants showing that people who wrote down their tasks for the following day before bed slept up to 30 minutes longer.
5. Practice Deep Breathing
“I strongly recommend all kinds of breathing exercises,” says Dr. Salas.
So, how should you breathe?
If a patient is struggling to sleep because of anxious thoughts at night, Dr. Salas suggests imagining that their worries are soap bubbles.
Imagine each worry as a bubble, then picture it floating away and popping. As the bubble disappears, imagine the anxiety disappearing with it.
This visualization can help the brain focus more easily on the breathing exercise.
And you don’t have to wait until bedtime to practice. Breathing exercises can also provide a much-needed mental and physical reset during the day.
At SHA Wellness Clinic, one breathing technique they recommend is called “bee breathing.” Take a deep breath in, then make a gentle humming sound through your nose as you exhale.
The vibration created by the vocal cords may help activate the parasympathetic nervous system, promoting a more relaxed state.
6. Avoid Caffeine After Noon
“Be careful with that cup of coffee you habitually have after lunch,” Dr. Salas warns.
The American Academy of Sleep Medicine (AASM) has cited research showing that consuming 400 mg of caffeine—the equivalent of roughly two to three cups of coffee—within six hours of bedtime can interfere with sleep.
If you’re sensitive to caffeine, it may be worth limiting your intake to the morning and avoiding afternoon coffee. Decaf is another option if you still want the taste of coffee later in the day.
7. Consider Magnesium
There are countless health supplements on the market these days, making it difficult to know which ones actually work—or whether you need them at all.
However, magnesium is often recommended as a supplement that may support relaxation and sleep.
Dr. Bello and Dr. Wyles both suggest that people experiencing sleep difficulties may consider taking magnesium, such as magnesium threonate or magnesium bisglycinate, one to two hours before bedtime to promote relaxation.
Of course, you should always consult with a healthcare professional before starting any supplement, especially if you take medications or have an underlying health condition.
8. Create a Positive Sleep Environment
Improving sleep quality requires taking care of both your body and your mind.
A cluttered home or workspace may have a negative effect on your subconscious and make it harder to relax. It’s also important to pay attention to neuroplasticity—the brain’s ability to adapt and change.
For example, if you repeatedly tell yourself, “I just can’t sleep anymore,” your brain may begin to reinforce that expectation.
Dr. Salas recommends meditation as a way to cultivate a more positive mindset.
“Don’t just meditate,” she says. “Set the intention to meditate for better sleep—for more restorative sleep.”
9. Maintain a Consistent Routine
“The most important thing is to keep all of your routines consistent,” says Dr. Salas.
Whether it’s your mealtimes, exercise schedule, breathing exercises, or meditation, consistency matters. Doing something for a few days and then stopping is unlikely to produce lasting results.
A century ago, people generally followed more predictable daily schedules, which helped their brains anticipate when it was time to sleep. Today, there are countless sources of stimulation that can interfere with sleep.
“We have very few cues telling us when it’s time to sleep, and our schedules are often irregular,” Dr. Salas explains. “We even lie in bed scrolling through our phones or checking KakaoTalk notifications. And there are so many things to worry about.”
Establishing a consistent routine can help stabilize your circadian rhythm and train your brain to recognize when it’s time to wind down and sleep.