3 Reasons It’s Harder to Fall Asleep as You Get Older—and What to Do About It

From realsimple.com

By Ariel Klein

Experts share tips for falling asleep—and staying asleep through the night, plus why it’s so crucial to get enough sleep 

When I was a teenager, sleeping until the early afternoon was effortless—as a matter of fact, I think it was nearly impossible for me to get anything less than 10 hours of uninterrupted sleep. But as I got older, I noticed my body would naturally wake itself up at 6:30 a.m., and getting back to sleep was completely hopeless.

Now that I’m in my 30s, my sleep patterns have changed so drastically that “sleeping in” means waking up by 8 a.m., and I’m lucky if I only have to use the bathroom once in the middle of the night. It’s also difficult for me to fall asleep without tossing and turning for at least an hour before finally dozing off. After discussing my own sleep situation with my close friends and family, I learned that these sleep issues are more common than I thought. So I went to two New York–based sleep experts and medical professionals to get a clearer insight about the importance of quality sleep, and how it—and the lack of it—impacts our overall health.

Why It’s So Hard to Fall Asleep—and Stay Asleep

As we get older, there are many reasons why we can’t fall asleep as easily as we used to. To get a better understanding of this familiar topic, we spoke with Janet Kennedy, PhD, a licensed clinical psychologist at NYC Sleep Doctor who specializes in treating sleep disorders.

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Technology

“One of the biggest reasons people have difficulty falling asleep is because of technology,” Kennedy says. “We’re very much attached to our phones and other devices, which can be distracting when trying to go to bed each night. A great way to stay off of your device is by keeping it in a different room before getting into bed.”

While I’m certainly guilty of late-night scrolling and online shopping from time to time, I’ve noticed that even the blaring blue light from my TV has begun to impact the quality of my sleep.

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Stress

In addition to digital disruption, Kennedy points out another reason we can’t turn off our brains at night: stress. “With busy schedules, careers, caring for family, and so on, it’s overwhelming to process everything during the day,” she says. “So when our heads finally hit the pillow at night, we can’t help but think about all of the things we still need to do.”

According to The Philips 2019 global sleep survey, worry and stress were the number-one lifestyle factors cited for impacting participants’ ability to fall asleep and/or sleep well. Another survey conducted by Well+Good found the same thing: Participants named stress (over everything from money to work to family and relationship issues) as the leading cause for their sleeplessness.

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Overheating

Overheating, or night sweats, is another huge sleep inhibitor for many adults, especially women. A recent sleep habits survey by sleepwear and intimates brand Soma found, unsurprisingly, that about half of participants claim to have difficulty falling and/or staying asleep, with 57 percent pointing fingers at a restless mind—or being unable to turn off their brains at night. But in addition to the familiar stress factor, an overwhelming 36 percent of respondents also said their sleep suffers due to being too hot or sweating in the night. Any number of common factors, including fluctuating hormones, blood sugar levels, and certain medications, can lead to night sweats. In fact, Soma’s survey revealed that being hot is a more common sleep issue than snoring (which only about 24 percent complained about).

How to Get More (and Better) Sleep

Credit: Getty Images

The first step to improving your quality of sleep is to make sure your bedroom is comfortable, calming, and serene. “Your bedroom should be a place you can retreat to at the end of an exhausting day,” Kennedy says. “If your room is cluttered or chaotic, it’s going to impact how you sleep.”

She also mentions that creating a bedtime routine can be extremely beneficial. “Try to create a 30-minute ritual before bed like reading a book, journaling, or meditation.” (We’re also fans of taking a warm bath or shower an hour before bed, or try a gentle, nightly stretching routine to wind down.)

If you’re often woken up from night sweats, it may be worth investing in some temperature-conscious bedding and cooling sleepwear, in addition to keeping your bedroom at a chill, National Sleep Foundation–recommended 67 degrees to promote Zzzs.

Why Getting Enough Sleep Is Essential to Your Overall Health

For children and adults, getting the right amount of good quality sleep is imperative for both mental and physical health: Your mental health, mood, immune system, memory, focus, productivity, energy, appetite, heart health, and even life longevity can all falter without adequate nightly rest. The general sleep recommendation for adults, according to The National Sleep Foundation, is between 7 and 9 hours per night, but it can differ from person to person.

“People with chronic sleep disorders are at higher risk of developing health problems such as heart disease, high blood pressure, diabetes, stroke, and depression,” says Edward Fisher, MD, PhD, MPH, a member of the Center for the Prevention of Cardiovascular Disease at NYU School of Medicine. “This means that some of the diseases that cause sleep disorders can become worse from poor quality or quantity of sleep in a vicious cycle.”

If you feel like you may have a sleep disorder like chronic insomnia or sleep apnoea, Dr. Fisher suggests discussing it with your doctor. “He or she may be able to begin treatment, or, if not, can recommend you to specialized sleep centres,” he says. “They have the advanced testing equipment and medical professionals needed to accurately diagnose and treat a variety of sleep disorders.”

https://www.realsimple.com/why-its-hard-for-adults-to-fall-asleep-12073737

5 practices to break the insomnia cycle and reclaim your sleep

From moneycontrol.com

Insomnia can affect health in more ways than one. Here are five practices that can help you get a better night’s sleep and make you feel fresh and energetic the next day 

Even a few hours of sleep loss at night can leave you feeling frustrated, unproductive, and cranky in the morning. It can also deplete your energy and focus, and affect your overall health.

Shivraj Sharma, Founder and CEO of Wholeleaf, told Moneycontrol, “Chronic insomnia doesn’t just go away on its own. It’s a severe condition that can linger for weeks or even months, and necessitates both medical intervention and occasionally, the right tools.”

How to sleep well

Here are some remedies that can help get a better night’s sleep that your body craves.

How to improve sleep: Two hours prior to bedtime, dim your lights, lower screen brightness, and put away any devices that emit blue light, suggest sleep experts (Image: Pexels)

Stick to a sleep schedule, no exceptions

Consistency is the key to getting quality sleep. Your body’s internal clock is regulated when we go to bed and wake up at the same time every day, which makes it easier to fall asleep and wake up without interruptions. “Your body thrives on routine, and consistent sleep is the single most powerful habit we can adopt to restore both energy and clarity,” Sharma said.

Maintaining the same sleep schedule is crucial, even on the weekends. This is our brain’s way to anticipate rest and significantly reduce those endless restless evenings.

Dim the lights, turn off the screens, set the mood

Your body uses light cues to regulate melatonin, the hormone that signals it is time to sleep. He suggested, “Two hours prior to bedtime, dim your lights, lower screen brightness, and put away any devices that emit blue light. Instead of scrolling, engage in a relaxing ritual like journalling, herbal tea, or gentle stretches.”

Creating a sleep-friendly environment rewires your night-time behaviour and turns your bedroom into a sanctuary rather than a battlefield.

Create pre-sleep rituals

A consistent pre-sleep ritual acts as a signal that it’s time to slow down. This could be as simple as reading a few pages of a book, taking a warm shower, practicing light breathing exercises, or listening to calming music.

“When you repeat the same calming actions every night, your brain begins to associate them with rest, making it easier to transition into sleep naturally,” he added. Over time, this ritual becomes a powerful cue that prepares both your mind and body for deep, uninterrupted sleep.

Reduce stimulants and night-time distractions

Coffee in the afternoon, late-night snacks, and high-intensity evening workouts hamper deep sleep. Your body needs calm to transition naturally into rest. “Replace late caffeine with herbal alternatives, finish meals at least two to three hours before bedtime, and swap evening adrenaline bursts with low-intensity activities like yoga or light stretching. Immediately, you’ll have more restorative cycles of deep sleep and fewer disruptions during the night,” he noted.

Embrace a mindful unwinding practice

Stress is the silent trigger causing insomnia and sleep issues. If your mind is in overdrive, it will not be able to relax. According to Sharma, meditation, deep breathing exercises, or even simple mindfulness practices before bed create a mental “off switch.”

These techniques naturally induce the brain to get into a restful state, which reduces morning grogginess. Consider it as preparing your mind and body for the healing process that sleep offers.

FAQs on Insomnia

1. What is insomnia and why is it serious?

Insomnia is difficulty falling or staying asleep. Chronic insomnia doesn’t just go away on its own; it can last weeks or months, leaving you frustrated, unfocused, low on energy and affecting overall health, often needing medical help and supportive tools.

2. How can a sleep schedule help insomnia?

Going to bed and waking up at the same time every day, including weekends, regulates your body clock. This consistency helps you fall asleep faster, reduce night-time interruptions, and wake up more refreshed and clear-headed.

3. Do lights and screens affect insomnia?

Yes. Bright lights and blue light from screens disrupt melatonin, the sleep hormone. Dimming lights, lowering screen brightness, and putting devices away about 2 hours before bed helps your body recognise it’s time to sleep.

4. What bedtime habits can ease insomnia?

Simple, repeated rituals—like reading a book, a warm shower, light breathing exercises, or calming music—signal your brain to slow down. Over time, these cues help you transition naturally into deeper, uninterrupted sleep.

5. How do lifestyle choices worsen insomnia?

Afternoon coffee, late-night snacks, and intense evening workouts can keep your body alert. Switching to herbal drinks, finishing meals 2–3 hours before bed, and doing gentle activities like yoga supports more restorative, less broken sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.

https://www.moneycontrol.com/health-and-fitness/5-practices-to-break-the-insomnia-cycle-and-reclaim-your-sleep-article-13872573.html

Sleep tracking apps can heighten anxiety in people with insomnia, study warns

From euronews.com

Sleep tracking devices can worsen anxiety in people with insomnia by increasing their focus on sleep quality, according to a new study.

Sleep tracking apps can cause stress for people with insomnia as they heighten awareness of sleep quality and monitoring, according to a new study.

Researchers from the University of Bergen in Norway found that while providing insights into sleep habits helped some users, those with insomnia experienced more negative effects.

“The rapid development of sleep app technology requires the scientific community to keep up with technological advances,” said Håkon Lundekvam Berge, first author of the study at the University of Bergen.

He added that the research found that younger adults were more affected by the apps’ feedback, and they reported more perceived benefits but also more worries and stress.

Sleep tracking has become a booming industry. The US sleep-tracking devices market generated about $5 billion (about €4.25 billion) in 2023 and is expected to double in revenue by 2030, according to market research firm Grand View Research.

Most apps rely on sensors embedded in wearable devices such as smartwatches and fitness bands, which track and report parameters such as sleep latency, sleep duration, and sleep efficiency.

The researchers surveyed over a thousand people in Norway, with an average age of 50. Participants were asked about the use of sleep apps, their current sleep health, and whether they experienced specific positive or negative effects.

The authors noted that age was the most influential factor in shaping users’ experiences. Younger age groups aged 18-35 and 36- 50 were more likely to report beneficial effects, such as improved sleep and a greater tendency to prioritise it.

However, the same age group also reported higher levels of stress and concern, suggesting that they may be more susceptible to the negative effects of digital health information.

                                                                                                                               Copyright Cleared/Canva

The risk for bad sleepers

The authors warned that an excessive focus on the app’s output can worsen sleep quality.

“We also found that people with insomnia symptoms were more susceptible to negative effects,” said Karl Erik Lundekvam, second author of the study.

He noted that feedback from the sleep apps was more likely to cause stress and worry in this group. People who suffer from insomnia often exhibit increased sleep-related attentional bias and worry, which monitoring devices can amplify.

“We would urge people who get more stressed by using sleep apps to learn more about which measures they use and how accurate they are,” Lundekvam said.

“If this does not calm your worries, you should consider taking off your sleep app device during night-time or turning off notifications”, he added.

The authors noted that users can rely on the feedback as motivation to create helpful sleeping habits, such as minimising screen time before bedtime.

https://www.euronews.com/health/2026/03/20/sleep-tracking-apps-can-heighten-anxiety-in-people-with-insomnia-study-warns 

Forget pink or white noise — these are the 3 sounds I use to beat insomnia and sleep through the night

From tomsguide.com

By Frances Daniels

Pink and white noise are popular sleep sounds, but they may be waking you up 

With Spotify's white noise tracks racking up billions of plays, it's safe to say this fan-like sound is still a popular sleep tool 63 years after the invention of the white noise machine.

And now, pink noise seems to have usurped white noise as the leading sound for sleep. This week, research by HappyBeds found that pink noise is in the top five most-searched sleep hacks this month.

Colour (or broadband) noises like pink and white noise are steady, static sounds used for promoting sleep, but neither helped me fall asleep. I asked experts why pink and white noises aren't for everyone, and how my favourite night-time sounds can be great alternatives.

Key takeaways

• Listening to pink and white noise is a popular sleep technique as it can drown out noisy environments.
• However, recent research indicates pink noise can reduce REM sleep and increase night-time awakenings.
• There is stronger evidence in support of other methods, such as sleeping in complete silence or using guided meditation for better sleep.

My experience with insomnia

While I've always slept under seven hours a night and struggle to go on bed on time (thank you, revenge bedtime procrastination), I admit that I don't usually have trouble falling asleep.

However, this means that when I actually do struggle to fall asleep, it can be jarring and frustrating and cause next-day moodiness.

My insomnia usually occurs due to racing thoughts (especially if I have something important happening the next day) or due to exterior distractions, such as noise and light pollution.

That's why I was excited when I got a chance to test out the LectroFan EVO White Noise Machine last summer. The machine promised to mask noisy environments and "promote relaxation and better sleep."

Despite its name, the machine also came with an array of noises besides pure white noise, including pink noise and brown noise.

(Image credit: Future)

As pink and white noise seemed to be the most popular sleep sounds, I decided to give both settings a chance first. I struggled to see what the fuss was about.

Both seemed a little harsh and high-pitched, kind of like when you leave your bathroom's extractor fan on for too long.

Instead, I tried out the machine's other settings (including brown noise), and was pleasantly surprised. Here's the lowdown on why pink and white noise was so disruptive to my sleep, and why I ditched them for brown noise and other sounds...

How pink and white noise disrupts sleep

Okay, first of all, what exactly is pink and white noise, and why are people playing it to fall asleep?

Lynette Gogol, a board-certified neurologist and lifestyle medicine physician, explains that colour noise is a term that describes how sound energy is distributed across frequencies (the number of sound wave vibrations per second), determining its pitch.

"The colour refers to the shape of the sound’s frequency profile," Gogol explains.

For example, the way that energy is distributed in white noise makes it more high-pitched than pink noise.

(Image credit: Getty Images)

Sound masking tools

"White noise contains equal energy across the audible frequency range and sounds like steady static," says Gogol.

Pink noise shifts more energy toward lower frequencies, giving it a softer, less sharp quality.

The neurologist explains that both noises are used primarily as masking tools to reduce brief nighttime awakenings in noisy environments.

"Continuous background sound can reduce the contrast between quiet and sudden noises such as traffic, hallway sounds, or a snoring partner," she tells me.

Mental health company Calm's Chief Clinical Officer, Dr. Chris Mosunic, explains that this sound masking is often used to promote relaxation, too.

A reduction in REM sleep

"White noise's steady, consistent sound helps drown out distractions, making it easier for your mind to settle," he explains.

Meanwhile, neuroscientist Dan Berlau, Professor of Pharmaceutical Sciences at Regis University, says that pink noise's appeal comes from initial evidence of its sleep promotion, which has since been challenged.

"Earlier studies had suggested pink noise might help stabilize sleep or even enhance slow-wave activity in specific contexts, but findings across the literature remain mixed and inconsistent," he shares.

For instance, Berlau points out that a 2026 study found playing pink noise throughout the night was associated with a reduction in REM sleep compared with silence.

"Participants also reported lighter sleep and more awakenings on nights with pink noise versus quiet nights," says the neuroscientist.

Dr. Kevin Woods, Director of Science at Brain.fm, says that pink noise's effect on sleep can be detrimental, as getting less REM sleep means less memory consolidation, emotional regulation, growth, and overall cognitive health.

"While environmental noise alone can also disrupt REM and deep sleep, layering pink and white noise on top isn’t the ideal solution," he warns.

(Image credit: Getty Images)

It comes down to individual preference

While another study also found pink noise can negatively alter our normal sleep cycle patterns, that still doesn't explain why I found it hard to fall asleep, too.

Gogol, however, says my aversion to pink and white noise may be down to their higher pitches.

"People with insomnia traits often demonstrate heightened physiologic and sensory arousal at night, so additional auditory input may sustain alertness rather than promote sleep," she explains.

"For some sleepers, colour noises can be disruptive and distracting rather than soothing," agrees Dr Mosunic.

In fact, a 2024 study found that a third of subjects found white noise a distraction, while other research has found that the average subject actually finds the broadband noise aversive and "strongly aversive" by some.

So, the soothing quality of pink and white noise pretty much all comes down to individual preference.

The 3 sleep sounds that help me beat insomnia

Pink and white noise may have been a dud for me, but there are other sounds I listen to that actually do help me fall asleep.

Here are four of my favourite sleep sounds, why I like them and why they work.

1. Brown noise

I may not have gotten along well with the pink and white settings of the LectroFan EVO white noise machine, but it wasn't a complete write-off.

I loved the brown noise settings, particularly the cinnamon, tan and amber subtypes. They were much smoother, deeper and less gravelly than the white and pink, which sometimes sounded too brash.

As Mosunic points out, the lower frequencies of brown noise are more calming, which could reduce stress, promote relaxation, and make it easier to fall asleep fast. Plus, lower-frequency sounds have been proven to be better for sleep.

My white noise machine has a lot of different sounds. (Image credit: Future)

"Brown noise is a deeper, richer sound, like the low rumble of thunder or the distant roar of a waterfall," says the psychology expert.

"Brown noise may be particularly beneficial for people who have trouble sleeping due to anxiety, insomnia, or a noisy environment," he adds.

As for the brown noise subtypes, Dr Woods recommends cinnamon noise the most as it blends pink and brown noise into a softer sound profile.

"For light sleepers, that smoother frequency reduces the chance of being jolted awake, making the initial transition to sleep a little easier," he explains.

2. Guided Meditation

Research has found that meditation can be great for sleep. But let's face it, a lot of us (including me) hear the word "meditate" and have no idea where to start.

Luckily, guided meditations are here to help. A guided meditation is basically a recording of a voice that teaches you how to relax your mind and body for better sleep.

"Non-noise strategies like targeted relaxation or mindfulness techniques have stronger evidence for improving sleep," says Berlau.

Guided sleep mediations are available for free on YouTube (I love the Sleep Talk Down Guided Meditation by Jason Stephenson, a certified meditation teacher) and Spotify, and via specialist apps such as Headspace and Calm.

It's a little weird at first because, after all, it's a stranger in your ear telling you what to do, but once you get over the novelty and trust the process, you'll be asleep in no time.

3. Silence

And finally, I truly believe the best sound for sleep is no sound at all.

I wear Loop Quiet 2 ear plugs every night, and as soon as I pop them in, I'm out for the count.

And Dan Berlau agrees, pointing out that recent high-quality evidence indicates that quiet sleep without sound is often as good or better, especially for achieving restorative REM and deep sleep.

"Silence or quiet is often best, especially for preservation of normal sleep architecture," the brain health expert explains.

Sleep soundscape

Research shows that mundane, repetitive tasks can relax your brain and prepares you for sleep, making it the perfect thing to do when you can't sleep.

Certified sleep coach and ex-insomniac Claire Davies swears by this simple sleep hack: "Choose to do something so disinteresting to you that it literally bores you to sleep."

So, stop associating your bed with being awake with the 15-minute sleep rule: get up, leave your bedroom for a different, dimly-lit room, and start folding laundry (or any other boring task) for 15 minutes.

https://www.tomsguide.com/wellness/sleep/forget-pink-noise-3-color-sounds-i-always-listen-to-overcome-insomnia-and-sleep-through-the-night