Sleep After 60: Red Flags, Safer Night Routine, and Real Fixes

Sleep After 60: Red Flags, Safer Night Routine, and Real Fixes

SUMMARY
After 60, poor sleep is common but not inevitable. In this video you will learn the red flags that need attention, safer night routines, when to consider evaluation for sleep apnea, how to handle insomnia without risky pills, and what to discuss with your clinician. Educational content only; not medical advice.

KEY TAKEAWAYS
• Most older adults still need about 7 to 8 hours; sleep need does not shrink with age.
• Loud snoring with pauses, acting out dreams, or new restless legs are red flags.
• For chronic insomnia, CBT I is first line; avoid routine use of PM antihistamines.
• A medication review and a safer bedroom reduce next day falls and confusion.

CHAPTERS TITLES ONLY
• What changes after 60 and what does not
• Seven nighttime red flags after 60
• Sleep apnea when to seek testing
• Medicines that quietly harm sleep and balance
• Insomnia fix the root cause with CBT I
• Restless legs and nighttime cramps
• REM sleep behavior disorder make the room safe
• Safe night routine the ten step checklist
• Day habits that build night sleep
• When to call the doctor vs go now
• Thirty second bedtime self check
• Hopeful close

DOCTOR VISIT CHECKLIST
Sleep diary; partner observations snoring pauses dream acting; daytime sleepiness scale; medication and supplement list; iron studies if restless legs symptoms; home blood pressure readings; questions about CBT I and sleep apnea testing.

EVIDENCE AND SOURCES
CDC About Sleep recommended hours for adults 61 to 64 and 65 plus
https://www.cdc.gov/sleep/about/index.html

National Institute on Aging Sleep and Older Adults
https://www.nia.nih.gov/health/sleep/sleep-and-older-adults

NIA Healthy Sleep Habits for Older Adults patient handout
https://www.nia.nih.gov/health/sleep/6-healthy-sleep-habits-older-adults
https://www.nia.nih.gov/sites/default/files/2025-02/healthy-sleep-habits-nia.pdf

USPSTF Screening for Obstructive Sleep Apnea in Adults 2022 I statement
https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/obstructive-sleep-apnea-in-adults-screening

NHLBI Sleep Apnea overview and risks
https://www.nhlbi.nih.gov/health/sleep-apnea

AASM Clinical guideline behavioral and psychological treatments for chronic insomnia in adults
https://jcsm.aasm.org/doi/10.5664/jcsm.8986
https://pmc.ncbi.nlm.nih.gov/articles/PMC7853203/

AASM Cognitive Behavioral Therapy for Insomnia patient page
https://sleepeducation.org/patients/cognitive-behavioral-therapy/

AGS 2023 Beers Criteria avoid first generation antihistamines; caution with sedatives
https://geriatrictoolkit.missouri.edu/drug/Beers-Criteria-AGS-2023.pdf

eCFR OTC Nighttime Sleep Aid Monograph diphenhydramine and doxylamine are for occasional sleeplessness
https://www.ecfr.gov/current/title-21/chapter-I/subchapter-D/part-338

NCCIH Melatonin What You Need to Know
https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

AASM Provider Fact Sheet REM Sleep Behavior Disorder
https://aasm.org/wp-content/uploads/2022/07/ProviderFS-REM-Sleep-Behavior-Disorder.pdf

AI DISCLOSURE
Narration may use AI generated voiceover. No real person’s voice is imitated.

DISCLAIMER
This video is for educational purposes only and is not medical advice. If you have urgent symptoms, seek care promptly. For personal guidance, talk with your clinician.

#SeniorsHealth #SleepAfter60 #Insomnia #SleepApnea #HealthEducation