How to Improve Sleep Quality for Brain Health

Key takeaways

• Sleep plays a role in memory, focus, mood and brain health maintenance.

• Most adults generally need about seven to nine hours of sleep each night.

• Sleep often becomes lighter with age, but that doesn’t mean older adults need less restful sleep.

• A consistent routine and a few changes to your daytime habits may help improve sleep quality.

• Talk with your doctor if sleep problems continue, leave you exhausted or affect your daily life.

What sleep does for your brain

Your brain does not simply shut down when you fall asleep. It moves through several stages, each with its own role in memory, learning, physical recovery and emotional processing.³

Mutual of Omaha vice president and medical director Tammy Lovette, MD, ABFM, explains, “Sleep is when memories from the day are organized and consolidated in the brain.” She adds, “During sleep, the brain also clears byproducts from all the nerve activity that happens during the day.”

That work can be easy to overlook because you do not feel it happening. You may notice the difference the next day, though. After a poor night’s sleep, following a conversation can take more effort. You may lose your train of thought, react more slowly or feel less patient than usual.

Adults age 50+ already recognize the importance of sleep. In Mutual of Omaha’s 2026 Aging Well Study, 33% of adults age 50+ said sleep mattered most for keeping the brain sharp, placing it ahead of brain games, exercise, stress management, diet and social time. Yet only 56% said they got seven to eight hours of sleep most or every night.*

Sleep is not the only thing that affects memory or concentration. “Poor sleep can affect mood and judgment, not just energy,” explains Dr. Lovette. Stress, depression, medication side effects, vitamin deficiencies and thyroid conditions can also play a part. Still, sleep is one everyday habit worth looking at when you regularly feel foggy, distracted or worn down.

Why sleep often changes with age

 Many people begin going to bed earlier and waking earlier as they get older. Sleep may feel lighter, and sounds or movement that once went unnoticed can become enough to wake you.

Those changes do not mean older adults need less sleep. “Sleep cycles may shift as people get older, but adults still need enough quality sleep to function well,” says Lovette.

Sleeping problems in older adults are not always caused by age itself. Other common factors include:

• Pain or chronic health conditions

• Stress, anxiety or depression

• Menopause symptoms

• Medication side effects

• Sleep apnea

• Restless legs syndrome

• More frequent bathroom trips

• Caregiving responsibilities

• Less movement or daylight during the day

• Caffeine, nicotine or alcohol

How you feel during the day can tell you more than the clock alone. You may be getting enough sleep when you can stay alert, follow conversations and handle your usual activities without losing focus or needing long naps.

The opposite is also true. Eight hours in bed does not always mean eight hours of restorative sleep. Pain, breathing problems and repeated waking can degrade your quality of sleep, even when the total looks fine on paper.

7 habits that may improve sleep quality

The habits and surroundings that shape your sleep are often called sleep hygiene. Good sleep hygiene for older adults is not about creating a perfect routine. It is about making sleep a little easier for your body to recognize and settle into.

Begin with the change that feels most realistic. A small adjustment you can repeat is usually more useful than a complete overhaul that lasts only a few nights.

1. Let your wake time anchor the day

Bedtime gets most of the attention, but a regular wake time may be the better place to begin.

Try to get up at roughly the same time each morning, including weekends. This gives your internal body clock a dependable starting point. Over time, you may begin to feel sleepy at a more predictable hour in the evening.

Sleeping late after a rough night is tempting. It can also push your schedule later and make the next night harder. As Lovette explains, “If you go to bed late, try to get up at your normal time the next morning. Sleeping late can throw your schedule off again.”

There is no need to watch the clock to the minute. Aim for general consistency rather than perfection.

2. Get daylight earlier in the day

Light tells your brain that the day has started. Opening the curtains after waking or stepping outside in the morning can help keep your sleep-wake rhythm in step with the day.

Greater morning sunlight exposure has been associated with earlier sleep timing and better reported sleep quality.¹ For older adults, morning blue-enriched light has been linked with steadier daily rhythms, while evening exposure has been linked with taking longer to fall asleep and lower sleep efficiency.²

Exposure to morning light does not have to become another item on your to-do list. You could drink your coffee near a bright window, sit on the porch or take a short walk when the weather and your health allow.

Avoid looking directly at the sun. Talk with your doctor about safe light exposure if you have an eye or skin condition or take medication that makes you more sensitive to sunlight.

3. Add movement to your day

Moving during the day can make the difference between daytime and nighttime feel clearer to your body. A walk, gardening, housework or an exercise class can all count.

You do not need a strenuous workout to support a healthier routine. The best activity is one you enjoy enough to keep doing. Some people sleep well after exercising in the evening. Others feel more alert and do better when they finish earlier.

Talk with your doctor before beginning a new exercise routine, especially if you have been inactive or have a chronic health condition, balance concerns or joint pain.

4. Notice what your naps do to nighttime sleep

A short nap can make a tired afternoon more manageable. A long nap late in the day can leave you wide awake at bedtime.

There is no single nap rule that works for everyone. Pay attention to the pattern. When falling asleep at night has become difficult, try moving your nap earlier, shortening it or going without one for a few days.

Needing a long nap every day despite spending enough time in bed at night can also be a sign that your nighttime sleep is being interrupted. It may be a good idea to bring that up with your doctor.

5. Give caffeine and alcohol enough time to wear off

A cup of coffee after dinner is an obvious sleep troublemaker for some people. The afternoon cup may be less detrimental. Caffeine can stay in the body for hours, and your response to it can change over time.

Alcohol can be misleading too. It may make you feel drowsy at first, then lead to lighter and more interrupted sleep later in the night.

Try having caffeine earlier in the day and pay attention to whether alcohol in the evening affects your sleep. Large or heavy meals close to bedtime may also make it harder to get comfortable and achieve restorative sleep.

Talk with your doctor or pharmacist if you think a medication, supplement or over-the-counter product could be affecting your sleep. You should also talk with your doctor before making major changes to your diet or alcohol use, especially if you manage a health condition.

6. Give the day a clear ending

It is difficult to move directly from a busy day into sleep. A short wind-down routine gives your mind time to shift gears.

Dr. Lovette suggests, “Set an alarm not just for when you wake up, but for an hour before bedtime so you know it is time to start winding down.”

That last hour does not need to look the same for everyone. You might read, listen to music, take a warm shower or write down anything you do not want to forget the next day. Dimming the lights and quieting phone alerts can also make the change in pace more noticeable.

Resist turning your nighttime routine into another checklist you have to complete perfectly. Its purpose is to make the evening feel quieter.

7. Make the bedroom comfortable and safe

Small things in a bedroom can become surprisingly noticeable at night. Light from a clock, a buzzing phone or a room that feels too warm may be enough to keep you awake.

Dr. Lovette says, “A dark, cool bedroom can make it easier to sleep. For some people, that may mean using a sleep mask, light-blocking curtains or covering small lights in the room.”

Keep the floor and path to the bathroom clear, particularly if you get up during the night. A low-level nightlight can make it easier to move safely without brightly lighting the entire room.

Clock-watching can create its own problem. If seeing the time makes you tense, turn the clock around. Seeing a running total of every minute you have been awake is never helpful.

When better sleep habits are not enough

A difficult night now and then is common. A sleep problem that keeps happening deserves more attention.

Talk with your doctor when you:

• Regularly struggle to fall asleep or return to sleep

• Wake feeling exhausted despite allowing enough time for rest

• Snore loudly, gasp or appear to stop breathing

• Feel sleepy during conversations, meals or other daytime activities

• Have uncomfortable sensations in your legs at night

• Notice new changes in memory, concentration or mood

• Become sleepy while driving

• Depend on sleep aids to get through most nights

“If you are doing the right things for sleep and still wake up exhausted, talk with your doctor,” says Dr. Lovette. “They may need to evaluate you for a sleep issue.”

Before the appointment, keep a simple sleep record for a week or two. Note when you went to bed, when you woke, how often you were awake during the night and whether you napped. Bring a current medication list as well.

Your doctor can look for health conditions, medications or sleep disorders that could be interrupting your rest. They can also help decide whether a sleep study or another type of evaluation makes sense.

Do not begin melatonin, herbal products or over-the-counter sleep aids without talking with your doctor or pharmacist. Products sold without a prescription can still cause side effects or interact with medications.

Dr. Lovette advises extreme caution if use of a sleep aid is being considered, even for short-term use. She adds, “As a general rule, I would discourage even over-the-counter sleep medication in anyone over about 60 years old. Certain active ingredients commonly used in cold medications and sleep aids can cause confusion, falls and urinary retention, especially in older folks.”

Better sleep can begin with one change

You do not need to fix your entire routine tonight. Start with something manageable, such as setting a regular wake time or dimming the lights an hour before bed. Give one change time to settle in before adding another.

Pay attention to how you feel during the day, not only how many hours you spent in bed. When sleep problems continue or begin affecting your memory, mood or safety, talk with your doctor rather than assuming they are simply part of getting older.

Frequently asked questions about sleep and brain health

What happens to your brain when you sleep?

Your brain sorts through information from the day, strengthens memories and moves through stages that support learning, mood and recovery. Sleep also gives the brain time to carry out maintenance work that is more difficult while you are awake.³

Does your brain clean itself during sleep?

Sleep supports the movement of fluid that helps remove some of the byproducts created by everyday brain activity. Researchers are still studying exactly how this process relates to aging and long-term brain health.³

How much sleep do adults need for healthy brain function?

Most adults generally need about seven to nine hours of sleep each night, although individual needs vary. The right amount should leave you reasonably rested and able to stay alert during the day.

Is six hours of sleep enough for your brain?

Six hours is less than most adults generally need. An occasional short night happens, but regularly sleeping six hours or less can leave you less attentive, slower to respond and more likely to struggle with complex tasks.

How can you increase deep sleep naturally?

No habit can guarantee more deep sleep, but a consistent sleep routine may help support better sleep quality overall. Try keeping a regular wake time, getting morning light, moving during the day, limiting late caffeine and alcohol, and giving yourself time to wind down before bed. Talk with your doctor if you regularly wake exhausted or feel like your sleep is not restorative.

Is waking up frequently at night normal for older adults?

Brief awakenings can become more common with age. Waking repeatedly, staying awake for long stretches or feeling exhausted the next day should not automatically be dismissed as normal aging. Talk with your doctor when frequent waking affects your daily life or occurs with snoring, gasping, pain or leg discomfort.

Why am I still tired after eight hours of sleep?

Time in bed does not always reflect sleep quality. Pain, stress, medication effects, sleep apnea and repeated awakenings can prevent sleep from feeling restorative. Talk with your doctor if you routinely allow enough time for sleep and still wake exhausted.

Sources:

*Mutual of Omaha utilized research vendor quantilope to conduct a five-minute online survey about Aging Well. The study included 400 respondents age 50 and older with annual household incomes of at least $50,000. Research was conducted June 17–21, 2026. 

1. BMC Public Health. (2025). The role of sunlight in sleep regulation: Analysis of morning, evening and late exposure. https://doi.org/10.1186/s12889-025-24618-8

2. GeroScience. (2025). The bright and dark side of blue-enriched light on sleep and activity in older adults. https://doi.org/10.1007/s11357-025-01506-y

3. National Institute of Neurological Disorders and Stroke. (2025, February 25). Brain basics: Understanding sleep. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

4. National Institute on Aging. (2025, February 6). Sleep and older adults. https://www.nia.nih.gov/health/sleep/sleep-and-older-adults

5. Mayo Clinic. (2025, January 31). Sleep tips: 6 steps to better sleep. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379