Experts suggest that avoiding caffeine after 2pm and making a few simple daily adjustments can help people sleep better at night. The advice comes from a health specialist at Which?, who notes that sleep problems are common, particularly among older adults.
Sleep issues common in older adults
Which? points to studies claiming that up to 75% of older adults experience sleep disturbances, including insomnia, a disorder that makes it difficult to fall asleep, stay asleep, or achieve quality rest.
The team explained: "As you get older, your body becomes less well aligned with the 24-hour clock." This can make people feel more sleepy during the day and more awake at night. Older adults are also more likely to have health concerns that cause pain and affect sleep, and they may become more sensitive to caffeine or take medication that increases alertness.
Light, exercise, and routine changes
Which? recommends regulating light exposure, as light suppresses melatonin, the hormone that promotes sleepiness. The advice is to avoid bright lights in the evening and get plenty of daylight in the morning.
Physical activity is also encouraged. Which? says it can "dramatically improve the quality of your sleep," adding: "It doesn't need to be vigorous. A brisk walk, light jog or lifting some light weights will help support good sleep."
Maintaining a regular schedule helps train the body for sleep. Which? said: "Waking up and winding down at a similar time every day will help you maintain a consistent circadian rhythm and help you get sleepy at the right time."
The 2pm caffeine rule
Which? advises avoiding caffeine after 2pm and sleeping in a cool room, as a room that is too hot can disturb natural sleep processes. Hidden sources of caffeine, such as chocolate and fizzy drinks, should also be limited, and non-prescription medication should be checked for caffeine content.
Anyone experiencing new sleep difficulties or lack of rest affecting daily life should consult their GP to rule out underlying health issues.
