It’s truly said that good sleep is critical for memory, focus, and mood regulation—functions that become increasingly important as we age. While most people know that sleep is essential for health, fewer realise how it changes over time. By prioritising sleep, older adults can protect their brain health and maintain mental clarity.
Sleep disturbances often become more common with age, partially due to increased stressors such as retirement, health issues, or caregiving responsibilities. The result is a vicious cycle, as stress can further disrupt sleep, exacerbating anxiety and other emotional challenges.
Focusing on the importance of sleep and mental health, Dr. Gorav Gupta, CEO and Senior Psychiatrist, Tulasi Healthcare, Gurugram, said, “As we age, changes in sleep patterns are common, with many seniors experiencing insomnia or lighter, more fragmented sleep. This can affect mental clarity, emotional balance, and overall well-being."
He adds that embracing holistic approaches, such as Ayurvedic herbs like ashwagandha and brahmi, can naturally calm the mind and promote restful sleep. Alongside this, medical interventions—from cognitive behavioural therapy to carefully prescribed sleep aids—can help improve sleep quality. Prioritising healthy sleep habits is essential for maintaining a sharp mind, a healthy body, and a peaceful soul as we grow older.
Sleep is a fundamental pillar of health, and it plays a crucial role in maintaining the physical, mental, and emotional well-being of individuals throughout their lives.
To improve sleep quality as people get older, these ways mentioned below, according to Dr. V.M. Gopal Menon, Ayurvedic physician, Vaidyaratnam Vrindavan Ayurveda Chikitsalaya, can help individuals to make informed choices about how to support their health, ensure restorative rest, and enhance their overall quality of life.
- Establish a Sleep Routine: In Ayurveda, sleep is considered an essential part of maintaining balance and health. The ideal sleep schedule depends on an individual's unique constitution (dosha) and the rhythms of nature. According to Ayurveda, the ideal time to sleep is between 10:00 PM and 6:00 AM and wake up around 5:30 AM to 6:00 AM, just before sunrise. This aligns with the natural cycles of the body and the environment. The recommended duration of sleep varies by age, lifestyle, and individual needs but generally ranges from 6 to 8 hours for adults, and it is also suggested not to take sleep during the afternoon time.
- Create a Comfortable Sleep Environment: Make your bedroom quiet, dark, and cool. Comfortable bedding and a suitable mattress also contribute to a good night's sleep.
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Be Physically Active: Regular physical activity during the day can help promote better sleep. Also, try to avoid vigorous exercise close to bedtime, as it may have the opposite effect.
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Manage Stress: Engage in relaxation techniques such as meditation, deep breathing, or yoga to alleviate stress and anxiety before bedtime.
- Limit Stimulants: Avoid caffeine, alcohol, and heavy meals in the hours leading up to bedtime, as these can disrupt sleep.
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