As a child, a teenager – and well into adulthood – I could sleep anywhere, anytime. Nine hours a night? Easy. I was the family “dormouse”.
So when, in my mid-50s, sleep suddenly became elusive, it felt like a betrayal.
Like many people, it wasn’t one thing – it was everything. Life changes, a busy mind, the odd ache or pain, and that frustrating pattern of waking at 2am … and staying wide awake until dawn.
If this sounds familiar, you’re in good company.
Sleep needs don’t disappear with age – but they do change.
Most experts recommend 7-8 hours a night for people over 60. Yet research consistently shows many older Australians are falling short, often getting closer to 5-6 hours, broken by frequent waking.
And it’s not just about quantity – it’s quality. Lighter sleep, earlier wake-ups and more time spent awake during the night are all common as we age.
The result? Fatigue, irritability, poor concentration – and often a growing anxiety about sleep itself.
There are a few key culprits:
And then there’s the big one: worrying about not sleeping, which can keep your brain on high alert just when you want it to switch off.
After plenty of trial and error, here are some realistic, accessible strategies that can make a genuine difference.
1. Create a wind-down routine your brain recognises
Your body thrives on cues. A consistent pre-bed ritual – whether it’s a warm shower, a cup of herbal tea or simply dimming the lights – helps signal that sleep is coming. Think of it as “training” your brain to power down.
2. Let light do the heavy lifting
Light is one of the most powerful sleep tools you have.
Morning: Get outside early – even 10-15 minutes of sunlight helps reset your body clock
Evening: Dim lights and avoid bright screens
If you wake before sunrise, a gentle wake-up light (widely available in Australia) can mimic natural daylight and ease you into the day.
3. Make your bedroom a sleep sanctuary
It sounds obvious, but small tweaks matter:
Your nervous system responds to comfort – and the more relaxed your body feels, the easier sleep comes.
4. Get your worries out of your head (and onto paper)
If your brain comes alive the moment your head hits the pillow, try this:
Spend 10 minutes before bed writing down:
It’s surprisingly effective. You’re essentially telling your brain: “We’ll deal with this tomorrow.”
5. Watch the late-day habits that sabotage sleep
A few small adjustments can go a long way:
6. Try calming audio – including a familiar voice
For many people, silence isn’t relaxing – it’s deafening. That’s where audio can help. Sleep stories, gentle music or nature sounds can give your mind something soft to focus on instead of racing thoughts. Apps like Calm and Headspace are widely used in Australia. And yes – one of the most talked-about options features none other than Matthew McConaughey, whose slow, soothing narration has become a surprisingly effective sleep aid for many listeners.
It may sound gimmicky, but for some, it’s just enough distraction to help the mind drift off.
If sleep has become harder in your 60s, it doesn’t mean you’re “bad at sleeping” – it means your body has changed. The good news? With a few gentle adjustments – and a bit of patience – better nights are absolutely within reach.
And if nothing else works, there’s always the option of letting Matthew McConaughey talk you off to sleep.
Alright, alright, alright.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.