The Secret to Better Sleep in Your Golden Years
At Meadowlands, we believe every day is brighter after a good night’s sleep. But as we age, achieving truly restful sleep can sometimes feel just out of reach. If you’ve noticed your sleep patterns shifting — whether it’s waking up too early, tossing and turning through the night, or feeling sluggish during the day — you’re not alone.
The good news? Small, meaningful changes can have a big impact on your sleep quality. And when you sleep well, everything from your mood to your memory, balance, and immune system improves too.
Let’s explore how sleep evolves in later life and what you can do — right here in our Meadowlands community — to rest better and feel more refreshed each day.
Why your sleep changes as you age
Our internal sleep rhythms naturally change over time. As you grow older, your body produces less melatonin (the hormone that signals sleep), and you may spend less time in deep, restorative sleep. This can result in:
Feeling sleepy earlier in the evening
Waking more often during the night
Rising earlier than you'd like in the morning
Greater sensitivity to noise or light
Health conditions, medications, or even small daily habits can also affect your rest.
But here’s something reassuring according to Canadian sleep experts, older adults still need 7–9 hours of sleep per night. If you're not quite getting there, a few supportive lifestyle shifts can help.
Common sleep challenges for older adults
At Meadowlands, our wellness team frequently hears about sleep-related concerns such as:
Trouble falling asleep
Frequent nighttime waking
Early rising with difficulty returning to sleep
Daytime sleepiness or napping
Restless legs or difficulty staying still
These disruptions aren’t “just part of ageing.” Left unchecked, they can impact everything from memory to mood and even increase the risk of falls. That’s why we encourage residents to treat sleep as a key part of whole-body wellness.
The benefits of restful sleep — for body and mind
When you sleep well, your entire system functions better. Here’s how quality sleep supports healthy ageing:
Cognitive clarity: Deep sleep enhances memory and learning.
Stronger immunity: Your body is more resilient against colds, flu, and illness.
Emotional well-being: You’re more balanced, optimistic, and calm.
Physical recovery: Muscles and joints repair during rest, aiding mobility.
Reduced fall risk: Sleep improves coordination and alertness.
Sleep also supports brain health over the long term. Some research suggests that slow-wave sleep — the deepest phase of rest — may play a role in reducing the risk of cognitive decline and Alzheimer’s. At Meadowlands, sleep isn’t just a personal habit — it’s part of our overall wellness approach.
Sleep better, live better: 10 sleep strategies that work
Here are practical, research-backed strategies — many of which are easy to try right here in your suite or around the Meadowlands community.
1. Stick to a steady sleep schedule
Wake up and go to bed at the same time each day. A consistent routine reinforces your body’s internal clock, helping you fall asleep faster and wake up feeling refreshed.
2. Get morning light exposure
Natural light helps reset your circadian rhythm. Try stepping out for a morning stroll around our landscaped walking paths or enjoying your coffee near a bright window.
3. Move your body
Regular physical activity — even light stretching, tai chi, or a walk to the nearby park — improves sleep quality. Just be sure to finish workouts at least a few hours before bed.
4. Create a calming wind-down routine
A warm bath, calming music, reading, or gentle breathing exercises can cue your body that it’s time to rest. The goal? Transitioning from stimulation to relaxation.
5. Make your room a sleep-friendly space
At Meadowlands, suites are designed to promote restful evenings. Keep your room cool, dark, and quiet. Blackout curtains, white noise machines, or cozy bedding can also make a difference.
6. Avoid caffeine and alcohol late in the day
Both can interfere with your ability to fall and stay asleep. Consider herbal teas like chamomile or warm milk instead.
7. Limit naps — or keep them short
A brief nap (under 30 minutes) early in the day can be refreshing. But long or late-afternoon naps may disrupt nighttime sleep.
8. Try simple relaxation practices
Guided meditation, gentle yoga, or progressive muscle relaxation can ease both body and mind. Ask our wellness team about local classes or virtual resources we recommend.
9. Review your medications
Some prescriptions can disrupt sleep, especially if taken late in the day. Our wellness team or your doctor can help you review your medications and make any needed adjustments.
10. Don’t ignore ongoing sleep issues
If sleep challenges persist, it’s worth a conversation with your doctor or our on-site wellness professionals. Sleep is foundational to good health, and there are many supportive options available.
If you're looking for even more practical ways to improve your rest, the Mayo Clinic offers a helpful guide filled with simple, science-backed sleep strategies for older adults
Sample evening routine: a peaceful wind-down at Meadowlands
Looking to improve your nighttime routine? Try this relaxing flow:
7:00 PM – Enjoy a warm herbal tea
7:30 PM – Take a calming shower or bath
8:00 PM – Listen to gentle music or read a book
8:30 PM – Practice deep breathing or light stretching
9:00 PM – Turn off screens, dim the lights
9:30 PM – Settle into bed with gratitude and comfort
At Meadowlands, we encourage residents to tailor their evenings in a way that feels calming and personal. Whether you enjoy a quiet moment on your private patio or participate in one of our evening social activities, there’s always an opportunity to slow down with intention.
When to seek support
Sometimes, even with the best routines, sleep remains elusive. If you’ve been struggling for several weeks, reach out. Our team can work with you to:
Rule out underlying conditions like sleep apnea or restless legs
Review medications that may affect rest
Suggest gentle behavioural strategies
Refer you to sleep specialists if needed
Remember — poor sleep is not something you have to live with. You deserve rest that restores you.
Sleep well. Live fully. Welcome home.
At Meadowlands, your well-being is our top priority — and that includes how well you rest each night. With peaceful suites, wellness-informed routines, and a caring team here to support you, sleep becomes not only possible but joyful.
Restorative sleep is the foundation of better days. And at Meadowlands, we’re here to make every day — and every night — a little brighter.
Continue your journey here
Looking to take the next step or simply stay connected? Here are a few helpful links:
Contact us – We’re happy to answer any questions you may have.
Book a tour – Come experience our community in person.
Visit our YouTube channel – See daily life, special moments, expert interviews and resident stories in action.
About Meadowlands
Tucked in the heart of Medicine Hat, Meadowlands is a vibrant, caring community where seniors truly feel at home. Offering Independent Living and Assisted Living suites, Meadowlands brings together safety, connection, and comfort in a thoughtfully designed space. Residents enjoy chef-prepared meals, enriching daily activities, salon and fitness amenities, peaceful walking paths, and the reassurance of 24/7 healthcare support. Managed by Optima Living, a trusted senior living provider with over 15 years of experience across Western Canada, Meadowlands is dedicated to honouring each resident’s journey, supporting them to live fully, confidently, and with dignity every day.