Road to Better Rest

Retirement Age

For those who retire — about half of adults 55 and older in the United States — transitioning out of the work force may mean more time to sleep in, but it also can lead to new complications.

 

Retirement takes away structure.

The Problem: Many recently retired people struggle with the lack of a routine. Dr. Roth said she has seen patients who developed insomnia after they retired, as they found themselves floundering without a set daytime structure.

Try This: Dr. Roth recommends creating a new schedule and identifying the moments you want to plan your day around (such as a mid-morning walk around the neighborhood or watching the sunrise). And it’s important to stay active, she added. Physical activity can help you fall asleep faster and stay asleep longer — just make sure you don’t exercise too soon before heading to bed. Try these exercises to help keep you moving.

You have insomnia with no clear cause.

The Problem: Insomnia, the persistent inability to fall and remain asleep, is common among this age group. Insomnia doesn’t always have a clear cause, but it may occur because of a family history of the condition, stress or significant changes to your life or routines.

Try This: If you have symptoms of insomnia for more than a few weeks, it’s worth seeking solutions. Talking to a primary care doctor is a good place to start. The standard treatment for insomnia is cognitive behavioral therapy, which psychologists and sleep specialists can help administer.

Drinking disrupts your sleep.

The Problem: Alcohol might make you fall asleep quickly, but drinking often leads to fragmented sleep. Having a few drinks can also send you to the bathroom hours after you nod off, making it tougher to sleep through the night.

Some people find that their sleep is particularly affected by alcohol — especially as they get older, Dr. Roth said.

Try This: If you want to pinpoint how alcohol impacts your sleep, suggests Dr. Indira Gurubhagavatula, a sleep specialist at Penn Medicine, keep a sleep diary and track whether you consistently feel less rested on the days after you drink.

You’re too stressed to sleep.

The Problem: Stress and sleep create a cruel cycle: We carry our worries to bed with us, which in turn makes it hard to get good rest, Dr. Gurubhagavatula said. Bedtime is often the first time all day when we’re not distracted, and anxiety from the day can come into focus.

Try This: Carve out time throughout the day to tend to your stress, Dr. Gurubhagavatula said. Set a timer for a few minutes and write out a list of your worries. Just jotting down your anxieties can help your brain recognize that you’re working to address them, which means you’re less likely to ruminate at night.

You’re stimulated right up until bed.

The Problem: Sleep experts say that it’s critical to block out time to wind down before bed, instead of scrolling on your phone before falling asleep. Whether you’re up working or engrossed in a TV show, too much stimulation before you go to sleep can sabotage your night.

Try This: Schedule at least half an hour to relax (though it’s easier said than done), ideally without a screen. Find an activity that soothes you. Maybe that’s lounging on the couch with a good podcast, occupying your hands with something like knitting or drawing in a coloring book. If you work out, consider shifting your exercise to the morning, instead of close to bedtime, as exertion right before bedtime can make it harder to fall asleep.

You drink caffeine in the afternoon.

The Problem: It can take up to 10 hours for caffeine to leave your bloodstream, so a 2 p.m. cup of coffee can linger in your system as you’re trying to fall asleep, flooding your brain with signals to stay awake.

Try This: Cut yourself off from caffeine after noon. Try taking a brief, brisk walk to stave off the afternoon slump — or, for the more adventurous, stick your head in the freezer for a quick jolt of energy.

You have to use the bathroom more frequently.

The Problem: As we get older, many of us wake up more often throughout the night to use the bathroom, a condition known as nocturia. “It’s annoying,” Dr. Roth said, but it doesn’t necessarily have any larger health implications. The disruptions, however, can take a toll on your sleep.

Try This: Consider limiting the amount of water you drink in the hour or so before bedtime. If you find yourself unable to fall back asleep after getting up in the middle of the night, don’t stay in bed. Try going to a couch or different area of the bedroom and opt for a calming activity, such as reading a few pages of a print book or trying a brief meditation, until you’re ready to fall asleep. If you’re getting up so frequently that you can’t get adequate sleep, talk to a doctor.