Remedy for Insomnia in Older Adults

Older adults may sleep more lightly, wake earlier, or spend more time awake during the night. Insomnia means difficulty falling asleep, staying asleep, or returning to sleep, with an effect on daytime wellbeing. Pain, urinary symptoms, breathing problems, low mood, anxiety, jet lag, and medicines such as some steroids or stimulants may contribute. Daytime sleepiness or difficulty concentrating can show that poor sleep is affecting daily function.

Wake at a consistent time and get daylight and gentle activity during the day, if safe for you. Keep the bedroom dark, quiet, and comfortably cool. Use the bed for sleep rather than long periods of television or phone use. Avoid caffeine late in the day and limit naps, especially late afternoon naps. Ask a clinician or pharmacist to review every medicine, supplement, and sleep product; sedating medicines can increase confusion and falls in some older people.

Arrange a review if sleep trouble continues, causes falls or near-falls, leaves you unsafe while driving, or comes with loud snoring, choking during sleep, restless legs, pain, or marked mood change. Seek urgent help for thoughts of self-harm, severe confusion, or sudden unusual behaviour. A clinician can look for an underlying condition and may recommend structured behavioural sleep treatment.

Could one of my medicines or health conditions be disturbing my sleep? Would a sleep diary or behavioural sleep programme help? What can I use safely if I wake during the night?