If falling asleep — and staying asleep — has become harder, you’re not alone. Sleep often gets lighter and more easily interrupted with age. The fix usually isn’t one magic trick, but a gentle, repeatable evening routine that tells your body it’s safe to wind down.
Wind down an hour before bed
Dim the lights, put screens away, and shift to something calming — reading, light stretching, or a warm bath. Lower light helps your body produce melatonin naturally.
Keep it cool, dark, and consistent
- Go to bed and wake at the same times, even on weekends.
- Keep the bedroom cool and as dark as possible.
- Cut caffeine after midday and ease up on evening alcohol.
Give a new routine a couple of weeks before judging it. If sleep problems persist or you snore heavily, check in with your doctor — restful sleep is too important to tough out alone.
