For most of last winter, I woke up at 3:12 every morning. Not 3:10. Not 3:15. Always 3:12. I'd stare at the red numbers on the clock, run through my grocery list, worry about our grandson's car, and finally drift off around 5, just in time for Bob's alarm.
By breakfast I'd tell myself, "Well, this is just what happens after 60." But I was dragging through the afternoons, snapping at poor Bob, and nodding off during my favorite shows.
So I did two things. I changed a few daily habits, and I talked to my doctor. Oh my goodness, what a difference both made. Here's what I learned.
Is it normal for sleep to change after 60?
Some change is normal. Sleep often gets lighter as we age, we may wake more during the night, and our body clock tends to shift earlier. But feeling tired all day, or lying awake for hours most nights, is not something you just have to live with.
MedlinePlus, from the National Institutes of Health, explains that insomnia can be linked to stress, medicines, health conditions, or other sleep problems. That's good news, because many of those causes can be helped.
What daily habits help me sleep better without pills?
In plain words, five habits. Wake up at the same time every day, weekends included, because a steady wake time anchors your body clock more than bedtime does. Get 10 to 15 minutes of morning light, outside or by a bright window. Keep naps short, about 20 minutes, and before 2 p.m. Stop caffeine by early afternoon and go easy on alcohol, which can help you fall asleep but disturbs the second half of the night. And give yourself a calm wind-down hour with dim lights and no screens.
Give these two honest weeks before you judge them. Body clocks turn slowly, like a big ship.
What should I do when I wake up at 3 a.m.?
First, don't look at the clock. Checking the time starts the math, and the math starts the worry. Turn the clock around if you have to. If you're still awake after what feels like about 20 minutes, get up, go to another room with dim light, and do something quiet, like reading a paper book or folding towels. Go back to bed when you feel sleepy.
And if those middle-of-the-night trips include the bathroom, keep the path lit with night lights. I learned that lesson the hard way, and I wrote about it in my post on making your home safer from falls.
When should I talk to my doctor about sleep?
Put simply, tell your doctor if you snore loudly or gasp yourself awake, feel tired all day even after enough hours in bed, have trouble sleeping most nights for a few weeks, or have pain or restless legs that keep you awake. Sleep apnea and other sleep problems become more common with age, and treating them can change everything.
Before the appointment, keep a simple log for a week or two: when you go to bed, wake up, nap, and have caffeine or alcohol, plus how you feel during the day. It doesn't need to be perfect. I explained how to get organized in my post on getting ready for your doctor visit.
Are sleep aids safe after 60?
Please ask before you take one, including the ones at the drugstore. Some over-the-counter sleep aids can leave older adults groggy, confused, or unsteady the next day, which raises the risk of falls. Some medicines you already take can also affect sleep. Bring your full list to your doctor or pharmacist. Here's why that medication list matters so much.
What changed for me
My sleep log showed my doctor two things. I was drinking iced tea with supper, which has more caffeine than I realized, and one of my medicines was best taken in the morning instead of at night. We switched both. I started walking to the mailbox first thing for some morning light, and I turned my clock to face the wall. Within three weeks, 3:12 came and went without me. Most nights now, I sleep straight through until the birds.
Take good care of yourself, and take even better care of each other.
What helps you get a good night's sleep? Tell me in the comments. Your trick might help someone else sleep tonight.
