Helping Older Adults Sleep Better: A Simple Guide for Pharmacists

Insomnia is common in older adults, and many of the seniors you counsel may not realize how much it affects their health. A quick wake‑up during the night such as getting up to use the bathroom is normal. Most people fall back asleep within a few minutes. But when it regularly takes longer than normal to fall asleep or return to sleep, it becomes a problem that can lead to bigger issues like daytime fatigue, poor concentration, increased fall risk, and reduced quality of life.

Sleep can be disrupted by many factors in older adults, including age‑related changes, chronic illness, pain, stress, and anxiety. Pharmacists are often the first professionals they turn to; therefore, we play an important role in helping them understand what’s normal, what needs attention and how to manage their sleep concerns safely.

Why medications aren’t always the best answer

Prescription sleep medicines such as benzodiazepines and Z‑drugs are still commonly used for insomnia, but in older adults they can cause cognitive impairment, falls and fractures and lower quality of life. This makes non‑drug strategies an essential part of counseling.

Pharmacists can help older adults by:

• Identifying sleep‑disrupting medications

• Educating about the risks of sedative‑hypnotics

• Reinforcing safe sleep habits

• Encouraging follow‑up with a provider when insomnia persists

  
  

Practical sleep tips pharmacists can share include:

1. Avoiding certain foods and drinks at night. Examples include caffeine (coffee, tea, soda, chocolate), heavy meals, and alcohol.

2. Using the bedroom only for sleep. No TVs, laptops, or long phone scrolling in bed.

3. Creating a comfortable sleep environment by using breathable bedsheets, fewer layers of clothing unless it’s cold, and keeping the room cool and quiet.

4. Taking a warm shower before bed. Warm water helps relax the body and promotes sleepiness.

5. Reducing blue‑light exposure before nighttime by putting phones away at least an hour before bed.

6.  Being active during the day. A short walk, light stretching, or simply getting sunlight in the morning can help regulate the sleep‑wake cycle.

7. Turning off bright lights before bedtime. Soft, warm lighting signals the body that it’s time to wind down.

8. Keeping a consistent sleep schedule. Going to bed and waking up at the same time each day strengthens sleep patterns.

Help a senior sleep better today!

Resources

1. National Council on Aging. How Sleep Affects Your Health. January 23. Updated 2026. https://www.ncoa.org/article/how-sleep-affects-your-health/

2. U.S. Pharmacist. Reducing Sleep Drug Use Could Improve Longevity, QoL for Older Adults. Accessed January 23, 2026. https://www.uspharmacist.com/article/reducing-sleep-drug-use-could-improve-longevity-qol-for-older-adults