Sleep gets harder as you get older. I don’t think that’s news to anyone over 60.
I’ve dealt with Restless Leg Syndrome for over 30 years. If you know, you know — that uncomfortable sensation in your legs that hits just as you’re trying to fall asleep. It makes getting a good night’s rest a real challenge.
Over the years I’ve tried a lot of things. These are the ones that have actually helped.
Magnesium — My First Recommendation
If you’re not sleeping well and you’re not taking magnesium, start here.
I take magnesium every day. I started it years ago and I’ve never stopped. It helps with muscle relaxation and nerve function, and for me it’s made a noticeable difference in how well I sleep. It takes the edge off my legs at night.
Not all magnesium is the same. Magnesium glycinate is the form I’d point you toward for sleep — it absorbs well and it’s gentle on your stomach. Magnesium oxide is cheap but doesn’t absorb nearly as well.
What I use: Doctor’s Best High Absorption Magnesium Glycinate
Melatonin — For Falling Asleep Faster
Your body produces less melatonin as you age. That’s a big reason why older adults have more trouble falling asleep.
A low dose of melatonin — 1 to 5 mg taken about 30 minutes before bed — can help reset your internal clock without making you groggy the next morning. I don’t take it every night, but it’s useful when I need it.
Start low. You don’t need a high dose to get the benefit.
What I use: Natrol Melatonin 5mg Fast Dissolve
What Doesn’t Help
A heavy meal before bed. Caffeine in the afternoon. Staying on your phone until midnight.
I’m not going to pretend I’m perfect about all of this. But I do know that the supplements work better when I’m not fighting against my own habits.
A Note on Restless Leg Syndrome
If RLS is part of why you’re not sleeping, magnesium is the first thing I’d try. It doesn’t eliminate it completely for me, but it helps. Some people also find that low iron levels make RLS worse — worth asking your doctor about that one.
The Bottom Line
Good sleep after 60 is possible. It takes more intention than it did when we were younger, but it’s not out of reach.
Magnesium glycinate every day. Melatonin when I need it. That combination has made a real difference for me.
Start with magnesium if you’re only going to try one thing.
Medical Disclaimer: This article is for informational purposes only and is not medical advice. Always consult your physician before starting any new supplement, especially if you take prescription medications or have existing health conditions.