Following a strict 2pm rule on caffeine could help older adults sleep better at night, according to health experts at Which?. The advice comes as research cited by the team suggests that up to 75% of older adults experience sleep disturbances, including insomnia.
Why sleep gets harder with age
Which? explains that as people age, the body becomes less aligned with the 24-hour clock. This can make older adults feel more sleepy during the day and more awake at night. Additional health concerns that cause pain, greater sensitivity to caffeine, and medication that increases alertness can also affect sleep.
The recommended changes do not involve medication. Instead, simple habit alterations are suggested to improve sleep quality.
Light, exercise and routine
Managing exposure to light is one key step. Which? states that light suppresses melatonin, the hormone that helps make you feel sleepy, so avoiding bright lights in the evening and getting plenty of daylight in the morning is advised.
Incorporating exercise into the day is also recommended. Which? claims that exercise can "dramatically improve the quality of your sleep", and notes that it does not need to be vigorous. A brisk walk, light jog, or lifting some light weights can help support good sleep.
Keeping a consistent schedule is another factor. Which? says that waking up and winding down at a similar time every day helps maintain a consistent circadian rhythm and helps you get sleepy at the right time.
The 2pm rule and other tips
On the specific 2pm rule, Which? recommends avoiding caffeine after 2pm and sleeping in a cool room, as a room that is too hot can disturb natural sleep processes.
For those experiencing new sleep issues or lack of sleep affecting daily life, seeing a doctor is advised to rule out any health concerns. Further help and advice is available through NHS support.
