Is Taking Melatonin Every Night Bad for Your Heart?

From rightasrain.uwmedicine.org

Quick ReadIs it OK to take melatonin every night?

• For most healthy adults, taking melatonin in low doses each night is safe.  
• However, people with pre-existing heart conditions should monitor their symptoms when taking the drug.
• Maintaining a consistent sleep schedule, practicing good sleep hygiene and seeking treatment for insomnia, if needed, are alternatives to taking melatonin each night. 

Getting a good night’s sleep isn’t just nice — it’s crucial to your overall health. But life happens. Whether it’s your kids keeping you up late, insomnia or just difficulty getting your mind to quiet after a stressful day, taking a melatonin supplement is a quick and easy way to help your body wind down for the night.

But recent headlines have suggested that long-term melatonin use could lead to heart failure. Are there risks to taking it every night?

Here’s what you need to know about the supplement and if it’s a good idea to include it in your bedtime routine.

What is melatonin?

Simply put, melatonin is a hormone. Your body makes it naturally — it’s produced in your brain by your pineal gland — and it helps to manage your circadian rhythm (aka your sleep-wake cycle). But don’t think of melatonin as a “natural” sleeping pill.

“Melatonin doesn’t knock you out,” says Nathaniel Watson, MD, the director of the Harborview Sleep Clinic and co-director of the UW Medicine Sleep Center. “It just nudges the brain toward thinking it’s night time. It’s a circadian signal, not a sedative.”

Is melatonin dangerous?

Watson says that for most healthy adults, taking melatonin nightly long-term isn’t known to pose a danger to your health, especially at low doses (0.3-1 mg a night).  

That said, no drug, even if it is supplementing a hormone that’s naturally produced in the body, comes without potential side effects.

“It can absolutely cause next-day sleepiness, temperature swings or mood changes, especially at high doses,” says Watson. A high dose of melatonin is typically anything significantly over 1mg a night. (Watson says 5 mg, 10 mg, and certainly anything above 20 mg qualify as high doses.)

Taking a high dose doesn’t necessarily mean you’ll get better sleep, either.

“Higher doses can often make your sleep worse, causing grogginess, headaches, vivid dreams, or paradoxical insomnia, a condition where you’re getting enough sleep each night, but it doesn’t feel like you are,” says Watson.

And what about those headlines about melatonin being bad for your heart? They were referring to a study that hasn’t been peer reviewed and didn’t actually show that melatonin causes heart failure. That doesn’t mean there aren’t some risks though.

“While large studies and clinical experience haven’t shown that routine use of melatonin damages the heart or increases cardiovascular events, taking melatonin at high doses can subtly influence blood pressure and heart rate variability,” says Watson.

Watson says these effects on the heart are usually mild, but in people with pre-existing heart conditions, they could matter.

Should people with pre-existing heart conditions take melatonin?

If you have a pre-existing heart condition, it doesn’t immediately put melatonin supplements on your “do not take” list of medications. It is, however, something you should keep a close eye on.

Pre-existing cardiovascular conditions that could be affected by melatonin use include:

• Arrythmias
• Coronary artery disease
• Heart failure
• Issues with blood pressure regulation 

Additionally, Watson says that melatonin can have a very moderate influence on your heart rate and vascular tone (the degree to which the muscles in your blood vessels contract or relax). Because of this, those taking specific medications to treat heart conditions should use caution when taking melatonin.

Some of these medications include:

• Blood pressure medications
• Beta blockers
• Anticoagulants
• Drugs that affect the heart rhythm  

“Again, for most healthy adults, melatonin is safe,” says Watson. “But for those with cardiac vulnerabilities, it’s worth discussing dosing and timing with a doctor.”

Melatonin alternatives (with no heart risks)

If by now you’re thinking, “I’ll pass on the melatonin,” there are other ways to get better sleep.

These alternatives, Watson says, gently support sleep without the same concerns about the effects on heart rate or blood pressure.  

“Think of them as softer tools in the bedtime toolkit,” he says.

For one, changing your before-bed habits and sleep routine can make a huge impact on your sleep — and it’s the safest overall approach.

“Consistent wake times, dimming lights an hour before bed and limiting late-night screens strengthen your natural circadian signals better than any supplement,” says Watson. “And they carry zero cardiovascular risk.”

For those specifically taking melatonin supplements to help with symptoms of insomnia, Watson recommends cognitive behavioral therapy for insomnia (CBT-I).

“CBT-I outperforms melatonin long-term, is safer and fixes the root problem,” he says.

Take it day by day

Getting good sleep can be difficult. In the end, it’s OK if you choose to take melatonin as long as you know the risks (and have a conversation with your doctor about how much to take).

The bright side? Even if melatonin is what helps you get to sleep each night, you don’t have to take it every night.  

“Most people don’t,” Watson says. “Melatonin works beautifully as a sleep timing tool, used strategically, not habitually.” 

https://rightasrain.uwmedicine.org/body/rest/how-melatonin-affects-heart-health

Sleep tracking and ‘sleepmaxxing’ change bedtime behaviours — and keep some Americans awake at night

From aasm.org 

Between embracing sleep tracking devices and buying the latest technology, Americans are investing in sleep. According to a new survey from the American Academy of Sleep Medicine, nearly half of adults (48%) have used a sleep tracking device — such as a smartwatch or app — to monitor their sleep quality and duration, up from 35% in 2023. The majority of adults (55%) are acting based on what they learn from a sleep tracker and changing their behaviours.

“We’re seeing a significant shift in how Americans approach sleep health, and it’s encouraging that so many people are investing time and energy into understanding their sleep habits,” said AASM spokesperson and member of the Emerging Technology Committee, Dr. Shalini Paruthi. “Sleep trackers help people recognize that adequate duration of sleep and quality sleep are just as important as nutrition and exercise for overall health.”

When it comes to who’s investing most, the data reveal notable gender differences. Men (56%) are more likely than women (40%) to use a sleep tracker and are more likely to change behaviour based on what they have learned. Additionally, men (20%) are more likely than women (12%) to have spent between $200-$500 on consumer sleep products (excluding money spent on a mattress).

This trending focus on sleep has been dubbed “sleepmaxxing,” as it encourages people to maximize sleep through various hacks, routines, and products. However, an influx of daily sleep advice may create an unintended consequence. According to the survey, most adults (76%) have lost sleep due to worries about sleep problems. This worry, also referred to as “sleep anxiety” or “orthosomnia,” may be preventing individuals from getting the recommended seven or more hours of sleep each night.

“Sleep trackers can be valuable tools for raising awareness about sleep health and motivating positive changes in sleep habits,” said Paruthi. “However, it’s important that tracking enhances sleep and doesn’t cause more stress about it. If you find yourself lying awake worrying about your sleep duration or quality, it may be time to step back and consult with a health care professional about your concerns.”

Whether you use a sleep tracker or not, the foundation of good sleep remains the same: consistent, healthy habits. If you’re using a sleep tracker, the AASM recommends the following best practices:

• Wear or use the tracker consistently to establish an accurate baseline.
• Focus on the metrics that matter most, like sleep duration, consistent bedtime and wake times, and awakenings in the night.
• Make small adjustments to routines to see what works.
• Only check data in the morning — never at night, and don’t obsess over it.

https://aasm.org/sleep-tracking-and-sleepmaxxing-change-bedtime-behaviors-and-keep-some-americans-awake-at-night/

The U.S. Navy's secret to falling asleep in 120 seconds is a massive game-changer for insomniacs

From good.is

Developed for fighter pilots facing high-stress combat, this simple 4-step hack reportedly has a 96% success rate after six weeks of practice 

For most people, a bad night of sleep just means a groggy morning and an extra cup of coffee. For a fighter pilot, it can be a fatal liability.

The U.S. military realized it could not leave rest up to chance. According to a report by Sharon Ackman, the U.S. Navy Pre-Flight School developed a scientific method to ensure their pilots could get shut-eye anytime and anywhere. The method is surprisingly effective. After six weeks of practice, 96% of pilots could fall asleep in two minutes or less.

If it works in a combat zone, it can certainly work in your bedroom. Here is the step-by-step breakdown of the technique.

Step 1: Relax the face

You have 43 muscles in your face, and they hold more tension than you realize.

Close your eyes. Breathe slowly and deeply. Consciously relax every muscle in your face. Let your forehead smooth out. Let your cheeks and your jaw go limp. Even let your tongue fall loose in your mouth. This signals to the rest of your body that you are safe.

Step 2: The shoulder drop

Next, let your shoulders drop as low as they can go. Release the tension in your neck.

Now move to your arms. Start with your dominant side. If your bicep feels tight, tense it hard for a second and then let it drop like a dead weight. Do the same with your forearm, then your hands and fingers. Repeat this entire process on the other side.

Step 3: The lower body release

Once your upper body is loose, exhale deeply to release any remaining tension in your chest.

Move your focus to your legs. Tell your right thigh muscle to sink into the mattress or chair. Move down to your calf, ankle, and foot. Repeat the process with your left leg until your limbs feel heavy and warm.

Step 4: The 10-second mind clear

Now that your body is physically relaxed, the final hurdle is your brain. You need to stop the "thinking" process for just 10 seconds.

This is often the hardest part, so the method suggests two specific ways to clear the static.

• The Static Image: Visualize yourself lying in a canoe on a calm lake with nothing but a clear blue sky above you. Hold that image.
• The Mantra: If you struggle with visualization, repeat the words "Don't think, don't think, don't think" over and over for 10 seconds.

The Result

Once the body is relaxed and the mind is clear, the method dictates that sleep will follow almost instantly.

It is important to remember that this is a skill, not a magic pill. The pilots in the program practiced this for six weeks before hitting that 96% success rate. But if you stick with it, you might finally be able to fall asleep on command.

For more information on this sleep technique, check out Ackman's Medium blog.

https://www.good.is/the-u-s-navy-s-secret-to-falling-asleep-in-120-seconds-is-a-massive-game-changer-for-insomniacs-ex1

Ageing and insomnia: Why older adults sleep worse and what actually helps

From business-standard.com

From early awakenings to lighter sleep, ageing changes how we rest. A neurologist explains when disturbed sleep is normal, when it points to disease, and what to do to rest better

Lighter sleep, more night-time waking, or early-morning awakenings, many people notice their sleep deteriorating with age. While some of this is part of ageing, experts warn that persistent poor sleep can point to medical issues and is often more treatable than people realise.

 

“As a neurologist, I often see older adults struggling with sleep issues and assuming it’s just age,” says Dr Kapil Kumar Singhal, Director of Neurology at Medanta Hospital, Noida. “Ageing does affect the brain’s sleep centres and body clock, but not all poor sleep is normal, and ignoring red flags can mean missing treatable conditions.”

What biological changes occur in the ageing brain that affect sleep quality?

According to Dr Singhal, ageing does not shrink your need for sleep, it shrinks your brain’s ability to produce good sleep.

“The body’s internal clock, or circadian rhythm, is controlled by a brain structure called the suprachiasmatic nucleus,” explains Dr Singhal. “With age, this clock weakens and tends to run faster, pushing sleep earlier in the evening and wake-up times earlier in the morning.”

 

Add to that shrinking brain cells, reduced melatonin production, and changes in sleep-regulating centres, and the result is lighter, more fragmented sleep and less time spent in deep, restorative stages.

“The requirement remains the same, about seven to nine hours, but the brain struggles to deliver it without interruptions,” Dr Singhal says.

Sleep often becomes lighter and more fragmented with age, but it can be fixed, say doctors. (Photo: AdobeStock)

Why does losing deep sleep matter for memory, immunity and long-term health?

Dr Singhal explains that deep sleep, also called slow-wave sleep, is where the real repair work happens in the brain.

“This stage clears toxic waste from the brain, consolidates memories, regulates hormones and supports immunity,” says Dr Singhal.

 

As slow-wave sleep declines with age, memory suffers first. Connections in the hippocampus, which is the brain’s memory hub, weaken, increasing forgetfulness and long-term dementia risk.

 

Metabolic health takes a hit too. Less deep sleep raises blood sugar levels and insulin resistance, increasing the risk of type 2 diabetes. Chronic inflammation rises, pushing up the likelihood of heart disease, stroke and Alzheimer’s.

 

“This is not a benign change,” Dr Singhal warns. “Studies show that every one per cent yearly drop in deep sleep can raise dementia risk by nearly 27 per cent. Early intervention matters.”

How much night-time waking is normal among older adults?

Some broken sleep after midlife is expected. But there are limits.

 

“After 50, one to three brief awakenings a night, say under five minutes, is considered physiological,” says Dr Singhal. “That adds up to roughly 20–30 minutes of wake time after sleep onset.”

 

Trouble starts when awakenings become frequent, prolonged or exhausting. “If someone is awake for more than 30 minutes most nights, has four or more awakenings, and this causes daytime fatigue or poor concentration for over three months, it meets criteria for insomnia,” he explains.

 

Dr Singhal warns about certain patterns and recommends immediate medical attention.

“Sudden insomnia with daytime sleepiness raises suspicion of sleep apnoea,” says Dr Singhal. “Acting out dreams can be an early sign of Parkinson’s. Confusion during night awakenings may signal cognitive decline.”

 

Other red flags include leg discomfort at night (restless legs syndrome), persistent early-morning waking with anxiety (depression), and sleep tied closely to pain or breathlessness.

 

“Nearly half of so-called ‘age-related insomnia’ is actually driven by arthritis, medications like diuretics, or chronic diseases such as heart failure,” he notes. “Blaming age alone leads to missed diagnoses.”

Is age-related insomnia really about ageing or about poor health?

“Chronic inflammation and metabolic disorders disrupt the brain’s sleep signals,” Dr Singhal explains. “Conditions like diabetes, obesity and heart disease fragment sleep and worsen deep sleep loss.”

The relationship is bidirectional. Poor sleep fuels inflammation and raises diabetes risk by 30–50 per cent, and those conditions, in turn, further damage sleep.

 

“Insomnia is frequently a symptom of underlying ill-health rather than ageing itself,” he says.

Why are women more vulnerable, and does hormone therapy help?

Women face a steeper sleep challenge. “Women are about 1.5 to two times more vulnerable to insomnia after menopause,” says Dr Singhal. Falling oestrogen and progesterone levels trigger hot flashes, night sweats and repeated awakenings, cutting into deep sleep.

 

Hormone replacement therapy (HRT) can help, but selectively. “In women with significant vasomotor symptoms, HRT can reduce night awakenings by nearly 50 per cent,” he says. “But it’s not a universal solution and should be used short-term in carefully selected patients.”

Men aren’t spared either. Declining testosterone during andropause worsens sleep apnoea and night-time awakenings.

What lifestyle changes can improve sleep among older adults?

“Regular exercise, consistent sleep schedules and cognitive behavioural therapy for insomnia can reduce awakenings by 50–70 per cent,” says Dr Singhal.

 

Morning sunlight is especially potent. “Thirty minutes of morning light helps reset the ageing body clock,” he explains.

 

Other non-negotiables include early, light dinners; limiting caffeine; and avoiding alcohol, which disrupts sleep more severely with age than in youth.

 

“These changes fix the circadian and metabolic roots of poor sleep,” he adds. 

Can sleep aids like melatonin help in old age? 

“Melatonin can help older adults who have low natural levels,” says Dr Singhal. “The effective dose is usually 0.5 to 3 mg, taken one to two hours before bedtime.”

 

However, Dr Singhal warns that long-term or unsupervised use can suppress the body’s own production. He further says that popular herbs like valerian and ashwagandha carry no strong proof for treating sleep disorders. “They are safer than sleeping pills, but lifestyle changes work better.”

Why are sleeping pills risky?

According to Dr Singhal, sedatives are particularly dangerous in older adults. “They slow brain signals, increasing dizziness and doubling fall risk,” Dr Singhal explains. “They impair memory and raise dementia risk by 50–80 per cent. Dependence is common because older bodies clear drugs more slowly.”

Short-term use, say one to two weeks, may be justified during acute crises like bereavement.

 

Dr Singhal stresses that good functional sleep means feeling rested and alert during the day, even if one wakes up at night. “Ageing changes sleep,” Dr Singhal says, “but suffering through bad sleep is not a requirement of growing older.”

https://www.business-standard.com/health/ageing-insomnia-older-adults-sleep-worse-how-to-fix-it-neurologist-126012200676_1.html

Do phone sleep trackers work?

From delawarepublic.org

SARAH MCCAMMON, HOST:

Wearable sleep tech, like smart watches or rings that take real-time health metrics, have made it super easy for the average snoozer to track their sleep from one night to the next. But is all that data giving you more rest or more stress? Life Kit reporter Andee Tagle investigates.

ANDEE TAGLE, BYLINE: One of the first things that Dr. Ravi Aysola often tells his patients is that insomnia, that is, trouble falling or staying asleep, is normal, at least from time to time. There's no need to fear the occasional bad slumber.

RAVI AYSOLA: Whether you're particularly stressed or excited, perhaps, or anxious. What we want to avoid is a chronic pattern of insomnia, and I think that has significantly worsened in our society for a number of reasons.

TAGLE: Aysola is a clinical professor of medicine, and the director of the Center for Sleep Medicine at UCLA. Among some of the modern threats to our sleep, he says, over-caffeinating, irregular schedules and the abundance of sensory input from our environments and our tech. And Aysola says there's an increasingly common issue to add that list, a condition called orthosomnia.

AYSOLA: It's a huge problem. I think all sleep physicians have experienced this. A patient comes in, and - well, what's the reason you're coming in today? Well, my tracker tells me I'm not getting enough X, Y, Z sleep, you know, slow-wave sleep or deep sleep or REM sleep.

TAGLE: Aysola says sleep trackers, like the kind on your phone or health ring or smart watch, can be very helpful for identifying patterns in your sleep, especially for people being treated for acute or chronic levels of insomnia. But they can also create a lot of sleep anxiety.

AYSOLA: The fear that I'm not going to sleep, and what are the consequences of that going to be the next day? How am I going to perform? And that pattern is very activating to our nervous system. It sets us on kind of the high alert, fight or flight kind of path, and that's not compatible with sleep.

TAGLE: That kind of thinking can lead to a slow sleep score, can lead to staying in bed longer to try and force it, can lead to more stress, can lead to even less sleep, can quickly spiral into a pattern of insomnia. Trackers can make it easy for you to want to gamify or perfect your sleep. But...

AYSOLA: It's not something that has to be achieved. And especially personality types that are focused on, you know, fixing problems and, you know, coming up with solutions, that sometimes is a hard place to get to.

TAGLE: If you're set on tracking, Aysola says make sure to have a set goal in mind. Maybe you're trying to get at least seven hours every night, or you want to see how your new workout schedule is impacting your rest. Whatever you're aiming for, when you wake up each morning...

AYSOLA: Feel your body first.

TAGLE: As in, before you check your tracker, tune in. Are you energized or could you sleep for another three hours? Is your brain foggy and full of cobwebs or is that morning run calling your name? Don't let those sleep scores skew your memory.

AYSOLA: This told me that I had a bad night last night, and I remember waking up X number of times and tossing and turning, and I feel terrible today. And the tracker kind of confirms that. I think that is meaningful information to at least tell you that this is matching up with how I feel.

TAGLE: To get the clearest picture, you want to log your data over a longer period of time, like, weeks or months, not just days. And if you find your numbers aren't matching up with your experience on a consistent basis, you could consider talking to your doctor or just ditching your tracker because you don't need tech to keep tabs on your sleep. Paper and a pen by your bedside work well, too, and are actually standard practice in many insomnia treatment programs because they can help you focus on the feeling of your rest, rather than the data. And Aysola says remember, that's the important part.

AYSOLA: Persistent insomnia is not out of your control. The real goal is to try to take that power away from the devices and the things that drive our fear and anxiety and bring that power back internally, being able to self-regulate to allow sleep to happen. 

Transcript provided by NPR, Copyright NPR.

NPR transcripts are created on a rush deadline by an NPR contractor. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR’s programming is the audio record.

https://www.delawarepublic.org/2026-01-18/do-phone-sleep-trackers-work 

What Good Sleep Looks Like in Your 20s, 30s, 40s, 50s, and 60s

From realsimple.com

Sleep experts share how to get a good night's sleep the older you get 

As you age, your sleep patterns can change. It can become totally normal to need more daytime naps or deal with shortened sleep cycles at night. Some of it is due to the number of birthday candles on your cake, but your environment and lifestyle can also play a huge role in your sleep health. How often you exercise, the food you eat, how much water you drink and your stress levels can all impact quality of sleep.

"Once you reach your 20s, your body has more or less established a stable sleep-wake cycle," explains Nicole M. Avena, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine and author of Sugarless: A 7 Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction. "However, many people may not understand this cycle until later in life, such as in their 30s or 40s." Just in time for things to change!

Whether you're in your 20s, 30s, 40s, 50s, or 60s, here's everything you should know about common age-related sleep changes to look out for and what you can do to navigate them, according to sleep experts.

Sleep in Your 20s

The CDC recommends that all adults ages 18 to 60, regardless of age group, aim to get seven or more hours of sleep per night. Of course, that can be hard. Maybe you feel like you're fine with less than that. Or maybe you're in your 20s, points out Charissa Chamorro, Ph.D., Assistant Clinical Professor at Icahn School of Medicine at Mount Sinai in New York City. "Young adults often have irregular sleep patterns due to work, socializing, and screen time," she explains. She recommends keeping your sleep and wake times within one to two hours of your weekday patterns. "Establishing a stable sleep schedule can set a strong foundation for lifelong healthy sleep," Chamorro adds.

That said, life can be unpredictable. People in this age group have more flexibility in their physical needs, so there is some flexibility in how consistent they need to be in maintaining good sleep habits, says Paul Kaloostian, M.D., a California-based neurosurgeon. If you can't be perfect with your sleep schedule, aim to practice good sleep habits more often than not, Dr. Kaloostian advises.

The brain, as he explains, is "very plastic" in this age group. However, there are still steps 20-somethings can take to build lifelong healthy sleeping habits. "People in their 20s should avoid significant intake of caffeine (more than one cup a day), minimize stress, and exercise at least 30 minutes a day to ensure adequate sleep," he suggests.

Dr. Lynelle Schneeberg, Psy.D., a fellow of the American Academy of Sleep Medicine and the author of Become Your Child's Sleep Coach, says people in their 20s who are struggling to establish an earlier rise time can use simple steps to wake up earlier. The key, she says, is consistency: Getting up at the same time every day (or at least trying to) can help you wake up earlier and fall asleep earlier (and more easily). Exposing yourself to natural sunlight and eating breakfast within an hour of waking up can also help your mind associate the morning with getting ready to start the day.

Sleep in Your 30s

Avena explains that the amount of sleep people get tends to decrease with age. "Research has shown that Stage 3 of non-rapid eye movement (NREM) sleep decreases by 2 percent each decade up until the age of 60," she says. "Rapid eye movement (REM) also decreases until about 60 with each decade."

Though 30-somethings may start to feel these expected age-related effects, one of the biggest hurdles to overcome at this point in life are environmental factors (e.g. work schedule, technology use, family obligations, financial stress). Your 30s are also a smart time to address any sleep disorders, like insomnia or sleep apnoea, which can both affect overall health in the long term if left untreated.

"People in their 30s are typically now out of school and working and/or raising a family," Dr. Kaloostian says. This means parents often have to balance their own sleep (and sleep quality) on the sleep habits of their children, especially babies and toddlers. Schneeberg adds that parents in their 30s can teach their children to be good sleepers, which can then help parents develop healthy sleep patterns themselves.

"Most plans [for children] include a consistent and calming bedtime routine each night followed by the use of self-comforting objects (a blanket or stuffed animal for a younger child and a reading light and some books for older ones)," she says. "Once the routine is over and your child has items for self-comfort, you can gradually taper away your presence."

The general advice for 20- and 30-somethings remains the same: consistent sleep-wake schedules, limiting caffeine, getting enough exercise, drinking plenty of water and eating healthy foods to promote good sleep.

Sleep in Your 40s

According to Chamorro, this period is often when adults report the most disrupted sleep due to the stress of career and family life. For example, stress can make it harder to fall asleep or cause you to wake up throughout the night. "This is the decade where it is most important to establish regular self-care routines," Chamorro says. "Make it a priority to incorporate regular relaxation techniques like deep breathing, mindfulness, and yoga—both before bed and throughout the week. Establishing regular self-care routines can help you manage your stress, which will help you establish and maintain more restorative sleep."

Beyond that, Kaloostian says people in their 40s should follow the same sleep health advice as those in their 20s and 30s. During this decade it's also important to educate yourself on how your sleep may change in the decades that follow (and what you can do ahead of time to prevent some of those changes).

"Sleep doesn't just mirror your age, it mirrors your health, too," Avena explains. "Certain health conditions and even your health from day to day can impact how well you sleep at night."

While healthy sleep guidelines are mostly universal, Avena recommends tailoring them to your own specific needs for maximum benefits. "When do you function best? Early in the morning or late at night?" she says to ask yourself. "When you understand your body's internal clock, you can start to build a healthy sleep routine around that."

Establishing a ritual before bed can also help signal to your brain that you'll be going to sleep soon, Avena continues, "like taking a shower and brushing your teeth before hopping into bed." Avoiding too much napping (especially later in the afternoon) can also be helpful in sleeping better through the night.

Sleep in Your 50s

Your 50s may bring on the most pronounced sleep changes. "People in their 50s start to develop medical co-morbidities often requiring numerous medications, which can greatly affect one's ability to obtain adequate sleep," Kaloostian says. In addition to leading a healthy lifestyle, he also suggests consulting with your primary care doctor to "ensure that there are no medications contributing to causing insomnia."

This decade in life also sees gender-based sleep changes, particularly for women going or beginning to go through menopause. "During menopause, rates of insomnia in women drastically increase," Avena says. The latest studies suggest that up to 26 percent of menopausal women experience sleep difficulties that qualify as insomnia. "This means that we may see sleep quality decline in the 50s for women specifically."

Kaloostian adds that a decreased function of the hypothalamus portion of the brain, and changes in melatonin and cortisol hormones, begin to occur in the 50s age group as well, which can also impact quality and duration of sleep. This is why people often begin to sleep less as they get older or wake up more frequently throughout the night.

A great way for people in their 50s (and everyone, really) to promote good sleep is to get as much natural sunlight as possible, which Kaloostian says people tend to get less of as they get older. Stress management is also crucial for falling and staying asleep better (here are some helpful strategies for managing stress).

Sleep in Your 60s

It's common to experience more fragmented and less restful sleep during this decade for numerous reasons, according to Chamorro. "As we age, our bodies produce less melatonin, which can make falling and staying asleep more difficult," she says. "In addition, health conditions like arthritis, sleep apnea, or the need to use the bathroom at night can also contribute to disrupted sleep," Chamorro points out. Sleep may also feel less restorative because older adults spend more time in the earlier, lighter stages of sleep and less time in the later, deeper stages of sleep, Chamorro adds.

What's more, people in their 60s tend to nap during the day, which only exacerbates their sleeping problems at night, Avena says.  "Daytime napping can disturb circadian rhythm," Avena says.

To get the best sleep possible, you'll want to stick with all the basics: Have a consistent sleep schedule, limit alcohol, avoid caffeine past 1 p.m. get physical activity throughout the day, and keep your bedroom cool, dark and quiet, Chamorro advises. If you can, establishing a nighttime routine can help signal your body that it's time to wind down, she says. "I encourage people to create a routine that they can follow and enjoy. This may include first washing your face, then enjoying a warm cup of herbal tea, engaging in some light stretching, and finally, reading a book or listening to a sleep story before bed," Chamorro says.

The bottom line: regardless of age, leading a healthy lifestyle is important to quality sleep. Whether you're in your 20s, 30s, 40s, 50s or 60s, give yourself enough time to get a good night's sleep and take care of yourself throughout the day by eating healthy foods, exercising regularly, and drinking plenty of water. For any sleep concerns, always consult a doctor first to figure out a sleep management plan that works best for your individual needs.

https://www.realsimple.com/sleep-health-in-20s-30s-40s-50s-11886849