If you find that you simply don’t fall asleep as easily as you used to, or that you struggle to get good quality sleep, you’re not alone. According to the National Sleep Foundation, “changes to our sleeping patterns are a part of the normal aging process.” Fortunately, though, there are steps you can take to help you get the sleep you need. Here are seven tried and trusted strategies for better shut eye.

1. Get active
   Aim to get some exercise on a daily basis – good options include walking, water aerobics, and yoga.
2. Be selective about your beverages
   Avoid having caffeine and alcohol in the evening as they can affect your sleep. Also try to limit the amount of fluids you have before bed, to avoid having to get up to go to the bathroom at night.
3. Avoid late afternoon naps
   If you enjoy having a nap, try to take it earlier in the day. Late afternoon naps may affect your sleep at night.
4. Maintain a sleep schedule
   Get into the habit of going to bed and waking up at the same time every day.
5. Create a comfortable sleep environment
   Try to keep your bedroom cool, make sure that you have a comfy mattress and pillows, and opt to use soft lighting as you get ready for bed.
6. Put down your devices
   Avoid using devices like your laptop, tablet or cellphone before bedtime, as the blue light they emit can keep you awake.
7. Relax before bedtime
   Try to create a relaxing bedtime routine – whether that’s reading a book in bed, listening to calming music, having a warm shower or doing some gentle stretches.

Sources
National Sleep Foundation
National Institute on Aging
HelpGuide