Better Sleep For Seniors (The ONLY Routine You Need!) 65+
Consistency: Go to bed and wake up at the same time every day, even on weekends.
1. Sleep tips: 6 steps to better sleep – Mayo Clinic
www.mayoclinic.org
Wind Down: Dedicate 30-60 minutes before bed for calming activities like reading, taking a warm bath, or gentle stretching. 1. The Importance of Sleep for Senior Health and Wellbeing
greatergoodhealth.com
Limit Screen Time: The blue light emitted by electronic devices can interfere with sleep. Avoid screens for at least an hour before bed. 1. How blue light affects your eyes, sleep, and health – UC Davis Health
health.ucdavis.edu
2. Does screen time before bed *actually* affect your sleep? – Calm
www.calm.com
Optimize Your Sleep Environment
Darkness: Create a dark, quiet, and cool sleeping environment. Use blackout curtains or eye masks if needed. 1. Module 6. Improving Your Sleep and Alertness, Create a Good Sleep Environment – CDC
www.cdc.gov
Comfort: Invest in a comfortable mattress, pillows, and bedding.
Noise Reduction: Use earplugs or a white noise machine to block out disruptive sounds. 1. The Importance of Sleep for Senior Health and Wellbeing
greatergoodhealth.com
Healthy Habits for Better Sleep
Regular Exercise: Engage in physical activity regularly, but avoid intense workouts close to bedtime. 1. Can Exercising Before Bed Affect Your Sleep? – Healthline
www.healthline.com
Diet: Eat a balanced diet and avoid heavy meals or caffeine close to bedtime. 1. A Good Night’s Sleep | National Institute on Aging
www.nia.nih.gov
Limit Naps: Short daytime naps can be beneficial, but avoid long or late afternoon naps. 1. Short Naps At The Right Time Of Day Can Have Myriad Benefits – Texas A&M Today
today.tamu.edu
Manage Stress: Practice relaxation techniques like meditation or deep breathing to reduce stress. 1. Relaxation Techniques for Stress Relief – HelpGuide.org
www.helpguide.org
When to Seek Professional Help
If sleep problems persist despite these measures, consult a healthcare provider to rule out underlying medical conditions or discuss potential treatment options.
Remember: It takes time to establish a new sleep routine. Be patient and consistent in your efforts.
1. Changing your sleep habits: MedlinePlus Medical Encyclopedia
medlineplus.gov