As we get older, it can be difficult to get good rest due to physical ailments, mental health issues, or lifestyle changes. Many seniors are early to bed and early to rise, but they don’t always feel particularly rested in the morning, and instead feel sluggish and irritable. Getting a good night’s sleep is important at any age, but for seniors it’s absolutely necessary for continued health.

Fortunately, there are several things you can do to change up your routine and get better sleep. Whether you have trouble staying asleep or find yourself lying awake for hours before you fall off, there are ways to make your nights more restful, from changing your bedding to getting more exercise during the day. Making simple changes can improve not just your physical health, but your mental health as well; studies have shown that those who don’t get adequate rest for a prolonged period of time are at a higher risk for suffering from depression, anxiety, and other mood disorders.

Evaluate Your Mattress and Bedding

Your sheets, blankets, pillows, and mattress all play a role in the quality and amount of sleep you get. The texture of these items — as well as their ability to retain temperature — can have a major effect on your ability to rest easy. Save flannel and fleece for fall and winter, even if you tend to get chilly at night; getting too hot can prevent good rest.

Evaluate your mattress to ensure the one you’re using still offers enough support, and in the right places. If it has been decades since your last mattress purchase and you’re consistently waking up groggy or in pain, your mattress could very well be part of the issue. If you need to shop for a new one, it’s critical that you keep your sleep style in mind as well as any other physical issues you experience, such as back pain. If you have chronic lower back pain, knowing your preferred sleep position (e.g. side, back, stomach) is an important criteria when searching for a mattress to be certain you purchase one that will provide the necessary support for proper spinal alignment for your specific sleep position.

Talk to Your Doctor

If you experience chronic pain or sleep-related issues such as apnea, periodic limb movement disorder, or restless leg syndrome, talk to your doctor about determining whether you suffer from a sleep disorder. Be sure to consider any other health issues you may have, and any medications you’re currently taking. It’s also important to think about the cost of these treatments; Medicare may pay for some sleep studies or a short trial for a CPAP machine (for sleep apnea), but will likely not cover everything you need.

Diet and Exercise Can Help

Diet and exercise are not just important parts of staying physically healthy; they can also help maintain positive mental health and boost brain function and memory. Not only that, exercise is a great way to prepare your body for good sleep. Ten to 20 minutes per day of cardio can help you fall into a deeper sleep, which can, in turn, boost your immune system and reduce stress and anxiety.

Create a Routine

Finding a good routine can help you get better rest, as well. After all, it’s difficult to wind down at the end of the day if you don’t have a set time to do so. Set aside time at night to begin your sleep routine, which might include anything from relaxing with a good book for a bit to taking a hot shower. Be sure to turn off devices that emit blue light, like your smartphone, television, or tablet, at least an hour before you hit the hay, as these can lead to sleep interruptions.

Getting better rest can help you tackle the day with more energy and feel happier and more relaxed. Talk to your doctor if your sleep is interrupted by pain or other health issues, as there may be a simple treatment available to you that won’t be costly.

Better Sleep for Seniors: A Guide