Could It Be Sleep Apnea?
One common but often overlooked cause of sleep problems is sleep apnea.
Sleep apnea causes breathing to repeatedly stop and start during sleep.
Warning signs include:
- Loud snoring
- Waking up gasping for air
- Morning headaches
- Extreme daytime fatigue
- Dry mouth upon waking
Many women are surprised to learn they have sleep apnea because it is often associated with men. However, the condition becomes more common in women after menopause.
If you suspect sleep apnea, talk with your healthcare provider.
Simple Habits That May Improve Sleep
The good news is that small changes can often make a big difference.
Maintain a Regular Sleep Schedule
Try to go to bed and wake up at the same time every day—even on weekends.
Limit Screen Time Before Bed
Televisions, tablets, and smartphones emit blue light that can interfere with the body’s natural sleep signals.
Create a Relaxing Bedtime Routine
Consider:
- Reading a book
- Gentle stretching
- Listening to calming music
- Practicing deep breathing exercises
Watch Caffeine Intake
Coffee, tea, and certain soft drinks can affect sleep for hours after consumption.
Stay Active
Regular physical activity can help improve sleep quality and overall health.
Even a daily walk can make a difference.
When to Talk to Your Doctor
If sleep problems continue for weeks or months, don’t ignore them.
Persistent insomnia, excessive daytime sleepiness, loud snoring, or sudden changes in sleep patterns should be discussed with a healthcare professional.
Sleep is not a luxury.
It is one of the most important pillars of healthy aging.
The Bottom Line
Many women over 60 accept poor sleep as an unavoidable part of growing older.
But that isn’t always true.
Understanding the causes of sleep problems—and taking steps to address them—may help improve memory, support heart health, boost mood, and increase overall quality of life.
Sometimes the path to feeling better starts with something as simple as getting a good night’s sleep.
