To sleep like you did at thirty, follow this 10-minute routine before bed.

If you’re over 55 and find yourself tossing and turning at night, waking up tired, or unable to stay asleep… you’re not alone.Many older adults struggle with poor sleep as they age. Hormonal changes, joint discomfort, stress, and even certain foods can make restful sleep feel impossible.But here’s the good news — there is a way to sleep deeply again, almost like you did in your 30s. 

 

And it starts with a simple 10-minute bedtime routine that naturally calms your mind, relaxes your body, and resets your sleep cycle — without pills or fancy gadgets.In this video, I’ll walk you through that exact routine step-by-step. And I’ll also share common foods that silently damage ageing bodies, so you can avoid the night-time habits that keep you awake — and enjoy peaceful, rejuvenating sleep again.So, make yourself comfortable — because tonight might just be the first night you truly rest.

As we age, our bodies produce less melatonin, the hormone that helps regulate sleep. Our muscles and joints may ache more, and our nervous system becomes more sensitive to stress and pain.That’s why it’s harder to “switch off” at night. Even a small discomfort or a racing thought can keep us up for hours.But here’s something important: good sleep isn’t just about feeling rested — it’s one of the strongest protectors against memory loss, weight gain, heart problems, and accelerated ageing.Studies show that adults over 60 who sleep less than 6 hours a night have a 30% higher risk of developing chronic conditions like diabetes and hypertension.

So, prioritising deep, restorative sleep isn’t a luxury — it’s an essential part of healthy ageing.Before we jump into the bedtime routine, let’s talk about what could be secretly ruining your sleep.Many seniors unknowingly eat or drink things in the evening that interfere with their body’s natural sleep rhythm.Here are the worst offenders:Caffeine after 2pm — even small amounts can stay in your system for up to 10 hours.Sugary desserts or refined carbs — they spike your blood sugar, leading to night-time crashes and restless sleep.Alcohol — it may make you sleepy at first but actually disrupts deep sleep cycles.

Processed foods and fried snacks — these cause inflammation and digestive discomfort at night.Instead, gentle foods like bananas, oats, almonds, and chamomile tea can help relax your muscles and boost natural melatonin.We’ll go deeper into what to eat instead later — but first, let’s set up your body for the best night’s sleep possible.This bedtime routine is designed to relax your nervous system, loosen tense muscles, and prepare your mind for rest.

Here’s how it works:Step 1: Dim the lights (1 minute)Light suppresses melatonin, so dim your lamps and turn off bright screens. Warm, soft light tells your brain it’s time to wind down.

Step 2: Gentle neck and shoulder stretches (3 minutes)Slowly roll your shoulders, tilt your head side to side, and stretch your upper back. This relieves stiffness and improves blood flow, easing the tension that keeps you awake.

Step 3: Deep breathing or “4-7-8” breathing (2 minutes)Inhale for 4 seconds, hold for 7, exhale for 8. This lowers your heart rate and tells your body, “It’s safe to rest.”Step 4: Warm feet soak or foot rub (3 minutes)A simple bowl of warm water or gentle massage with coconut oil helps draw blood away from your busy mind and into your feet, signalling your body to relax.When done together, this 10-minute ritual helps you fall asleep faster — and stay asleep longer.