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Short answer: lighter sleep after 50 is common, especially around menopause, when night sweats and hormone changes break up the night. The habits that help most are free: a cool, dark bedroom (around 65–68°F), a steady wake-up time, morning daylight, less alcohol and caffeine, and a calm plan for when you wake up at night. Products can make those habits easier, but they don’t replace them. If poor sleep lasts for weeks, talk to your doctor.
Our quick picks
| Product | Helps with | Why we like it |
|---|---|---|
| Manta Sleep Mask | Early light, a partner’s lamp | Adjustable eye cups that don’t press on your eyes |
| LectroFan white noise machine | Noise, a snoring partner | Many fan and noise sounds, no looping gaps |
| Hatch Restore 2 | A steady wake-up time | Sunrise alarm plus a wind-down light routine |
| Cooling bamboo sheets | Night sweats, hot flashes | Breathable fabric that feels cool to the touch |
| Grounding pillowcase | Curious about “earthing” | Interesting idea, small research base (read our honest review) |
Why sleep gets harder after 50
As we age, sleep tends to get lighter and more broken, with more time awake during the night. For women, the years around menopause add hot flashes and night sweats, which can wake you up again and again. Other common causes include needing to use the bathroom at night, aches and pains, some medications, and sleep apnea, which becomes more common with age. Adults still need at least 7 hours of sleep a night, according to the CDC.
7 sleep habits that actually help
- Keep the same wake-up time every day, including weekends. A steady wake-up time is one of the strongest signals for your body clock.
- Get daylight in the morning. 10 to 15 minutes outside, or near a bright window, helps set your body clock for the night ahead.
- Stop caffeine by noon. Caffeine can stay in your system for many hours, and sensitivity often increases with age.
- Keep the bedroom cool and dark, around 65–68°F. A cool room is especially helpful if you get night sweats.
- Go easy on alcohol at night. It can help you fall asleep, but it breaks up sleep in the second half of the night.
- Build a 30-minute wind-down. Dim the lights, put the phone away, and do something calm: a shower, reading, stretching.
- Have a plan for 3 a.m. If you wake up, skip the phone and keep the lights low. If you can’t fall back asleep after about 20 minutes, get up and do something quiet until you feel sleepy.
If insomnia lasts for weeks, ask your doctor about CBT-I (cognitive behavioral therapy for insomnia). The American College of Physicians recommends it as the first treatment for chronic insomnia, before sleep medication.
5 sleep products worth a look
1. Manta Sleep Mask: best for early light
A blackout mask with adjustable eye cups, so there’s no pressure on your eyes or lashes. Useful if early sunrise or a partner’s reading lamp wakes you up.
- Pros: blocks light well; comfortable for side sleepers; washable.
- Cons: some people take a few nights to get used to wearing a mask.
2. LectroFan white noise machine: best for noise
A small machine with many fan and white-noise sounds. Steady sound can cover traffic, neighbors or a snoring partner.
- Pros: many sound options; no looping gaps; small enough to travel.
- Cons: plugs in; no nature sounds.
3. Hatch Restore 2: best for a steady routine
A sunrise alarm clock that slowly brightens in the morning, with a dim wind-down light and sounds for the evening. It makes habits 1, 2 and 6 easier to stick with.
- Pros: gentle wake-up; keeps the phone out of the bedroom.
- Cons: pricier than a regular alarm; some features need a subscription.
4. Cooling bamboo sheets: best for night sweats
Sheets made from bamboo-based fabric (often labeled viscose or lyocell from bamboo) feel cool and breathe well. A simple upgrade if hot flashes wake you up.
- Pros: soft; breathable; easy to find in every size.
- Cons: quality varies a lot between brands, so check reviews and fabric details.
5. Grounding pillowcase: interesting, but keep expectations low
A cotton pillowcase with silver thread that connects to the ground port of an outlet. Some small studies on “earthing” reported better sleep, but the research is limited. We explain what the studies did and didn’t show, and who it might suit, in our grounding pillowcase review.
Read the full grounding pillowcase review →
When to talk to your doctor
- Loud snoring, gasping at night or feeling very sleepy during the day (possible sleep apnea).
- Night sweats that are severe or come with other symptoms.
- Insomnia that lasts more than a few weeks or affects your days.
- Before taking any sleep aid or supplement, especially if you take other medications.
FAQ
Why do I wake up at 3 a.m. after 50?
Sleep naturally gets lighter with age, and hormone changes around menopause can cause night sweats. Alcohol, a warm room, needing the bathroom and stress are other common triggers.
How many hours of sleep do I need after 50?
The CDC recommends at least 7 hours a night for adults, including older adults.
What temperature is best for sleep?
Most sleep experts suggest a cool room, around 65–68°F (18–20°C).
Is it okay to nap?
Short naps (20 to 30 minutes) before 3 p.m. are fine for most people. Long or late naps can make it harder to sleep at night.
Written by Adriana Miranda, Your Prio. We are not the manufacturers of these products. Product details and prices can change, so always check the current label and price on the seller’s site. Talk to your doctor before starting any new supplement or exercise program.
Sources: CDC, Sleep and Sleep Disorders; Qaseem A et al., Management of Chronic Insomnia Disorder in Adults, Annals of Internal Medicine (2016); National Institute on Aging, A Good Night’s Sleep; The Menopause Society. These statements have not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure or prevent any disease.
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