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Senior Sleep Hygiene: Creating Healthy Bedtime Habits For Quality Rest

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As we age, our bodies and minds naturally become more sensitive to disruption than when we were younger. Good sleep habits are an important part of maintaining a healthy lifestyle for seniors, especially because they are more likely to suffer from sleep problems due to age-related changes. The following tips can help seniors work towards good sleep hygiene and achieve quality rest.

1. Establish a Regular Bedtime Routine

Establishing a regular bedtime routine can help your body recognize when it’s time to rest and start winding down for the evening. Avoid disruptive activities before bedtime, such as video games or watching TV, and instead engage in calming activities such as reading, listening to quiet music, or stretching. ECustomizing your bedtime routine to your individual needs can help you fall asleep faster and stay asleep for longer.

2. Create a Sleep-Friendly Environment

Your environment can have a big impact on your sleeping habits. Do your best to ensure that your bedroom is dimly lit, comfortable, and quiet. You should also keep the temperature at a moderate level and avoid screens, such as TV’s, phones, and computers, in the bedroom. If you find that environmental noises or bright lights are making it difficult to fall asleep, consider using earplugs, blackout curtains, or white noise machines.

3. Avoid Substances

It’s important to avoid consuming substances such as alcohol, caffeine, and tobacco at least 4-6 hours before bedtime. These substances can interfere with your ability to both fall and stay asleep, and can result in a less restful sleep. If you regularly consume these substances, it’s important to gradually reduce your intake and work towards eliminating them from your bedtime routine.

4. Keep Stress Levels Low

Managing stress levels is one of the most important components of good sleep hygiene. Make sure to prioritize activities that help you relax and unwind before bedtime, such as meditation, yoga, or a hot bath. If you find yourself worrying or stressing out about things before bed, try writing them down in a journal or talking to a friend or a trusted health professional.

5. Avoid Naps During the Day

While it can be tempting to take a nap in the afternoon to make up for lost sleep, this can lead to difficulty sleeping at night. Napping too late in the day can throw off your body’s natural sleep-wake cycle. Try to limit your daytime naps to 45 minutes or less, and avoid napping late in the day.


Creating healthy bedtime habits is an important part of ensuring quality rest for seniors. By establishing good sleep hygiene you can ensure that you are getting the sleep you need to stay healthy and maintain an active lifestyle.

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