Sleep trouble: what helps and what to check

If sleep is lighter, shorter, or more broken than it used to be, you’re not alone. This page helps you try practical fixes and know when it’s time to get checked.

Section: Common Issues

Good news Sleep often changes with age—lighter sleep, earlier waking, more bathroom trips. The goal is usually “better nights and better days,” not perfect sleep.

Step 1: Describe the pattern

Trouble falling asleep (mind racing? discomfort? naps?)
Waking too early (stress? pain? light? pets?)
Waking to urinate (how many times? is there urgency?)
Daytime sleepiness (nodding off, needing long naps)

Step 2: Try a 7-day “sleep reset”

Consistent wake time (even after a rough night).
Morning light for 5–15 minutes if possible.
Cut naps or keep them short/earlier in the day.
Wind-down routine (same 2–3 steps each night).

Simple but effective If you wake at night, keep lights dim and avoid scrolling. Treat it like a “quiet intermission,” not a crisis.

Common culprits people miss

Pain (arthritis, back pain, restless legs)
Medications (some stimulants, diuretics, steroids, certain antidepressants)
Sleep apnea (loud snoring, pauses in breathing, morning headaches, daytime sleepiness)
Alcohol (can make you sleepy early but fragment sleep later)

When to ask about sleep apnea

Partner notices loud snoring or breathing pauses
You wake with headaches or dry mouth
You’re very sleepy during the day
You have high blood pressure that’s hard to control

Red flags: get checked promptly

New, severe daytime sleepiness (especially while driving)
Nighttime shortness of breath or chest pain
Sudden confusion, hallucinations, or dramatic behavior changes

Ask your clinician (starter questions)

“What serious causes are we ruling out?”
“Could any of my medications or supplements contribute?”
“What is the simplest next step or test?”
“What can I safely do at home while we figure this out?”
“What symptoms should make me call you sooner or get urgent care?”

Related guides

This page is educational and not medical advice. If symptoms are severe or sudden, seek urgent care.