Sleep Better Tonight: Tips for Older Adults
and People with Disability.

Ever wake up feeling like you barely slept? Sleep is as essential as eating and breathing, yet many people find it hard to come by.

For those with chronic pain, mobility challenges, mental health conditions, or medication side effects, getting those recommended 7-9 hours of sleep can be tough. Nearly half of older adults and people with disability experience ongoing sleep issues.

Quality sleep helps our bodies recover from the day and get ready for what’s next. If restful nights feel out of reach, there are ways to find support.

Why Sleep Gets Harder with Age

As we get older, it’s normal for our internal body clock, or circadian rhythm, to shift. This can make us feel tired earlier in the evening and wake up earlier in the morning. Cell deterioration and reduced sunlight exposure can lower melatonin and cortisol levels, making it harder to get a good night’s sleep.

Many older adults also experience lighter, less restorative sleep, with frequent awakenings caused by discomfort, aches, or the need to use the bathroom. Health conditions, medications, and mental health challenges like anxiety or depression can also add to the struggle.

Common Sleep Struggles

Sleep challenges are common for people with disability, particularly those with neurodevelopmental disability or traumatic brain injury. Difficulties regulating body temperature, pain from positioning, breathing issues, restless leg syndrome, insomnia, or sleep apnoea can all interfere with rest.

Living with disability can make finding a comfortable sleeping position harder. Limited mobility may make it difficult to adjust during the night, and some medications can further disrupt sleep. Identifying the cause of poor sleep is the first step toward finding practical strategies for better rest.

Tips for Better Sleep:

Set Up a Relaxing Sleep Space

Your bedroom should be a calm, restful space to relax and recharge. Noise can trigger anxiety and keep your mind racing. Try to minimise sound and shut out excess light. Switch off backlit devices, dim the brightness, and turn off notifications. Block-out blinds can help keep out unwanted light.

The temperature of your room also plays a big role. A cooler room, typically between 15-19°C, supports your body’s natural cooling process. This can make it easier to drift off. Your sheets can make a difference too. In warmer months, breathable fabrics like linen can keep you cool. In cooler weather, flannel sheets keep you warm and cosy.

Healthy Habits for Happier Sleep

Exercise helps regulate your body clock, while a balanced diet provides the nutrients needed for better sleep.

Morning cardio can give you an energy boost, whether it’s a brisk walk around your neighbourhood, a bike ride through a local park, or a swim at the beach or community pool. Indoor options like dance classes, aerobics sessions, or online workouts are also great choices. For those with low mobility, seated exercises such as marching, arm raises, and leg extensions can provide a safe cardiovascular workout. Water-based activities like aqua aerobics and water walking offer gentle resistance, while adaptive equipment such as recumbent bikes and arm cycles provide low-impact options. Always check with a healthcare provider to ensure your exercise routine is safe and suitable.

In the evening, strength training can help release tension and prepare your body for rest. Resistance bands, light dumbbells, or bodyweight exercises like squats, lunges, and push-ups work well. Yoga or pilates can also help relax your body and mind—and this can be good for people with low mobility too!

Aim to soak up at least 15 minutes of sunlight each day, especially in the morning. Sun exposure regulates your internal clock and supports vitamin D production. Morning walks, enjoying your coffee outside, or sitting by a sunny window can all help. If the midday sun feels harsh, early mornings or late afternoons are gentler options. However, remember to always check the UV rating on your weather app before spending time outside.

To set yourself up for a good night’s sleep, try to avoid coffee for at least eight hours before bed. Caffeine is a stimulant that can linger in your system, making it harder to relax. For a warm drink in the evening, try a calming tea like chamomile, peppermint, or valerian root.

Magnesium plays a vital role in promoting better sleep by helping the body relax and regulate essential sleep processes. It aids in muscle relaxation, reduces physical tension, and supports the nervous system by enhancing the production of GABA (gamma-aminobutyric acid), a neurotransmitter that calms the brain. Magnesium also helps regulate melatonin, ensuring a balanced sleep-wake cycle, and lowers cortisol levels, reducing stress. To boost magnesium levels, consider incorporating magnesium-rich foods like almonds, cashews, pumpkin seeds, leafy greens (such as spinach, kale, and silverbeet), whole grains like brown rice and quinoa, and dairy options like plain yogurt, milk, and cheese. These foods can be easily added to meals or snacks for a natural way to improve sleep quality.

Wind Down with a Calming Routine

A calming bedtime routine can make all the difference. About an hour before bed, swap screens for a book, take a relaxing bath or shower, or practice meditation. Have you tried Yin Yoga? Yin yoga is a gentle, meditative practice that soothes the nervous system. Poses like Child’s Pose, Butterfly Pose, or Legs Up the Wall are perfect for unwinding. A Reclining Twist can ease tension, while a Supported Bridge Pose encourages deep breathing.

Journaling can also be a helpful way to clear your mind. Writing down your thoughts before bed — or during a restless night — can ease mental clutter and help you drift off more easily. It allows you to process worries, reflect on your day, or make plans for tomorrow, giving your mind a sense of closure.

A good night’s sleep is essential for your health and wellbeing. While factors like ageing, disability, or health conditions can make it harder, there are ways to help improve your rest. From creating a comfortable sleep environment to building healthy habits and establishing a calming bedtime routine, small adjustments can lead to more peaceful nights and brighter days.

If you’ve made some changes but still aren’t sleeping well, it’s a good idea to chat with your doctor. Your GP is there to help and can offer support to get your sleep back on track.