We've all heard it before: "old folks just don't need as much shut-eye." This well-loved myth, however, is as ridiculous as a diet exclusively made of microwaved kale chips. In truth, those daring souls who've sprinted past the 65-year mark still need the same good old 7-9 hours of sleep as their younger counterparts.

"It's not the quantity, it's the quality," announces Dr. Raj Dasgupta, a sleep spiel maestro of sorts. According to him, seniors may experience a more fragmented sleep pattern. Translation: they wake up more often during the night, courtesy of an irritable internal body clock, list of medications as long as Santa's naughty list, or arthritis flaring up like a bad case of Monday morning blues.

A grim truth about aging is the barriers it builds between us and a good night's sleep. Disabilities, chronic illnesses, and even shifts in the circadian rhythm can seriously dampen our shut-eye game. Add to this the waning levels of melatonin as we age and we're looking at a recipe for bedtime disaster, with sleep patterns disrupted faster than a kale smoothie gone wrong.

Now here's the kicker: poor sleep can come back to haunt us. The sleep-deprived elderly run a higher risk of enduring downsides such as dementia, cognitive decline, depression, and a cardio system in worse shape than a worn-out treadmill. Dr. Dasgupta drops some reality on us: "Quality zzz's boost memory, mood, heart health, immunity, and energy levels in older adults. Plus, the well-slept are less likely to trip over their own feet." Talk about a wake-up call!

Good sleep hygiene is key to getting a restful snooze as we age, according to Jenna Nielsen, a licensed therapist. This includes consistent bedtimes, a mini-Oasis of calm and darkness (AKA the bedroom), short daily naps, and a big "nope" to evening caffeine or alcohol. Mindfulness practices like meditation, a balanced diet, and regular exercise can also help.

"But don't expect sleep aids to be a silver bullet," warns Dr. Dasgupta. Sure, medications can help manage sleep-disturbing health issues, but they might also surprise you with side effects that worsen sleep. So, they're swell for short-term use but aren't meant for the long haul.

In short, good sleep might become elusive as we age, but it's never out of reach with the right practices and some solid patience. Put in the effort for sounder sleep and reap the rewards-less cognitive decline, boosted mental health, and an overall glow that puts any kale smoothie to shame.