6 Rules For Better Sleep After 60

Medical comment provided by physician Dr Talal Khan of Khan Longevity.

As we age, our sleeping pattern tends to shift. We might get up more to pee in the middle of the night, require fewer hours of kip, and both fall asleep and wake up earlier.

And speaking to HuffPost UK, Dr Talal Khan of Khan Longevity said: “Many people notice sleep getting lighter and more fragmented in midlife, then it
becomes much more common after about age 60.

“Insomnia is the most common sleep problem in adults 60 and older,” he added.

So, we asked him why it happens and what to do about it.

“Ageing shifts the body clock earlier and reduces circadian signals like melatonin, so sleepiness may show up earlier and early-morning waking becomes more likely,” Dr Khan said.

When we get older, Dr Khan added, “Deep slow-wave sleep tends to decline, sleep becomes lighter and brief awakenings happen more often.”

Additionally, “Health factors pile on over time. Pain, mood changes, medications, nighttime urination, and untreated sleep disorders like sleep apnoea or restless legs can make it harder to fall asleep and stay asleep.”

Yes, Dr Khan said. In fact, he places adequate sleep on a level with diet and exercise when it comes to health.

“Adequate sleep supports neurocognitive function, including memory consolidation, attention and emotional regulation, while also playing a central role in metabolic homeostasis, immune competence and cardiovascular health,” he explained.

Meanwhile, “Chronic sleep deprivation has been strongly associated with increased risks of obesity, insulin resistance, hypertension, depression and impaired immune response.

“Furthermore, emerging research highlights sleep’s role in glymphatic clearance within the brain, facilitating the removal of neurotoxic metabolites that accumulate during wakefulness.”

Luckily, Dr Khan had some simple advice.

“As we age, the goal is not perfect sleep. The goal is restorative sleep that supports energy, mood and long-term health. That starts with finding the driver of the problem,” he said.

His recommendations were:

1. “Screen for sleep apnoea, restless legs, medication effects, alcohol, caffeine timing, pain, and mood changes,
2. For chronic insomnia, Cognitive Behavioural Therapy for Insomnia (CBT-I) is the first-line treatment. This may include limiting time in bed, controlling stimuli, establishing a consistent wake-up time, reducing caffeine and screen time, and ensuring a comfortable sleep environment,
3. Protect your circadian rhythm. Get bright outdoor light in the morning, keep a consistent wake time and limit long or late naps,
4. Make the environment do the work. You want a cool, dark, quiet bedroom. Reserve the bed for sleep and intimacy,
5. Keep screens out of the wind-down window,
6. Use data as a guide. Wearables like the Oura Ring can help spot patterns in sleep timing, recovery and nighttime awakenings. Then we tailor a plan and track progress.”