Your sleep changes as you age and rest at 65+ looks different to that dead-to-the-world snooze you enjoyed in your 20s. But a few bedroom adjustments, like upgrading to the integrated lumbar support of the Saatva Classic mattress from $999 at Saatva, can help you avoid lying awake at 3 a.m. worrying that music really isn't as good as it was.
A key part of this adjustment is finding the best mattress for your sleep — and recognizing how changing sleep challenges are impacting your needs.
But it's not all about the mattress: your pillow, sheets and overall environment all impact your sleep quality.
We asked Dr. Sherry McAllister, President of the Foundation for Chiropractic Progress, how to optimize your bedroom for better sleep at 65+. And with the Presidents' Day mattress deals underway, now's the time to upgrade.
How to choose a mattress
"The key to choosing the right mattress," advises Dr. McAllister, "is to avoid one that causes you to sink, as this adds pressure to your pelvis and can irritate both your hips and lower back."
The firmness of your mattress can help with a deeper and more enjoyable awakening
Dr. McAllister
"As we age, our hormones can increase joint laxity and tissue sensitivity, she notes. "So, the firmness of your mattress can help with a deeper and more enjoyable awakening."
She recommends staying away from soft beds and opting for medium mattress firmness instead; "to help give you the much-needed muscle support while being comfortable."
Medium firmness mattresses are designed to balance sink with support. As well as providing cushioning at the joints, they should hold the spine in neutral alignment. Hybrid beds like the WinkBed mattress, from $999 at WinkBed, are often strong in this area.
In addition, older adults can benefit from mattresses with specialized lumbar support. The best mattresses for back pain often use sturdier materials in the central third of the mattress to prevent your lumbar region from sinking and placing pressure on the spine.
Edge support is another key concern, particularly among those with limited mobility.
Strong edges allow you to comfortably sit and push against the perimeter of the mattress, providing a supportive boost when getting in and out of bed (the Saatva Classic excels here.)
For post menopausal women who might be prone to night sweats, Dr. McAllister recommends a mattress made of natural latex.
"It’s important to consider one that’s especially vented, with a hybrid design of coils and foam, and organic moisture wicking fabric to avoid overheating at night," she recommends.
Latex mattresses, like the Green Mattress from $1,274 at Avocado, are naturally breathable and typically deliver top-notch temperature regulation.
How to choose pillows
Dr. McAllister urges you not to overlook the importance of the what goes under your head; "We need to ensure [your pillow] is supportive of your neck."
The wrong pillow can result in neck pain, headaches and even back pain (something our Editor Claire Davies discovered recently when she slept for a night on a bad pillow and spent the next day icing her lower back.)
Opt for a cooling cover that will help regulate temperature
Dr. McAllister
"Choosing a pillow can be a very individualized preference which is why it is recommended to seek a healthcare provider such as a doctor of chiropractic to help decide the best support for your neck," says Dr. McAllister.
"Often, recommendations from healthcare providers can bring forth suggestions that you may not be aware of such as pillows that are now customized to suit your neck."
The Pluto Pillow is custom-made to match your needs, while ergonomic pillows like the Tempur-Neck use contouring to deliver correct alignment.
"Injury, disease, pain and body type can all play a role here," says Dr. McAllister.
Pillow loft is an important metric for ensuring comfort. Side sleepers typically benefit from a higher loft pillow (to fit the shoulder and neck) while back and stomach sleepers should opt for a lower loft (to avoid placing pressure on the spine.)
An adjustable pillow is one method for creating personalized comfort. These pillows come with removable fill, allowing you to increase or lower the overall loft.
"Whichever type of pillow you choose, opt for a cooling cover that will help regulate temperature," advises Dr. McAllister, particularly for post menopausal women.
How to choose bedding
Breathability and temperature control are essential when choosing bed sheets at any age, but for older women with a tendency to sleep hot post-menopause, a cooling finish is a must.
"Be sure that you are using breathable fabrics such as organic cotton, linen and Tencel to avoid overheating," recommends Dr. McAllister.
Skin gets thinner and more sensitive with age as well, so avoid rough, itchy materials. If you're looking for an excuse to treat yourself to some of the best bed sheets made with softer materials, consider the impact a comfy bed will have on your sleep.
How to choose a bed frame
A reliable, sturdy and breathable bed frame can help increase the longevity of your mattress but if you're looking for a bed base that delivers exceptional support to your sleep, consider an adjustable frame.
Adjustable frames feature a moveable head (and, often, a moveable foot section as well), allowing you to adjust your position without having to prop yourself up on pillows.
Zero gravity beds are known for their back-pain relieving abilities, elevating the head and feet to reduce pressure on the spine.
Raising your head can also limit sleep apnea and stop snoring, if you've finally had enough of your partner sawing logs.
Other tips for optimizing your bedroom
It's not just about the bed, so here are some other tips and tricks to make your sleep environment work harder post-65.
- Get the temperature right: We typically recommend an optimal bedroom temperature between 65 to 70°F but some research suggests older adults benefit from a slightly warmer temperature of 68 and 77°F.
- Block out ambient light: Yes, you tend to wake up earlier as you get older. Avoid jolting awake with the sunrise at 5 a.m. by investing in an eye mask — you can pick one up on Amazon for just $6.
- Use ear plugs or sleep headphones: As you age you typically get less deep sleep, meaning your more likely to be woken by small disruptions. Ear plugs, like the Loop Quiet 2 from $20.95 on Amazon, help mask external noises.
- Use a body pillow: Dr. McAllister recommends side sleeping to aid digestion (it can also help prevent sleep apneas, a condition which is more prevalent with age.) A body pillow can help; "slightly bend your knees, use a small pillow between your knees and gently hug a pillow to stop you from rolling onto your stomach."
- Or a knee pillow: For those experiencing joint pain, a knee pillow like the Contour Legacy from $29 at Amazon adds a layer of foam between the legs to reduce pressure build-up.
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