Improving Nighttime Sleep in Older Adults

As we age, sleep often becomes lighter and more easily disrupted. However, frequent daytime napping and poor nighttime sleep can often be improved with healthy sleep habits. The goal is to help your brain stay awake during the day and sleep more soundly at night. Improvement typically occurs gradually over several weeks. Consistency is the key to better sleep.

1. Limit Daytime Naps: Avoid naps if possible. If needed, limit naps to 20–30 minutes maximum and before 1:00 PM. Long or late naps make it harder to sleep at night. You can reduce naps gradually (Week 1: 60 minute nap limit; Week 2: 30 minute nap limit; Week 3+: eliminate or keep brief early nap).

2. Get Bright Light in the Morning: Spend 30–60 minutes in bright light each morning. Go outside, sit near a window, or turn on bright indoor lights. Morning light helps regulate your sleep cycle. Avoid sitting in dark rooms during daytime hours.

3. Stay Physically and Mentally Active: Engage in walking, household activities, yardwork, social interaction, reading, puzzles, or hobbies. Activity helps your body build healthy sleep pressure.

4. Keep a Consistent Wake-Up Time: Wake up at the same time every day, even after a poor night of sleep. Avoid sleeping in.

5. Avoid Going to Bed Too Early: Only go to bed when you feel sleepy. Most older adults sleep best when going to bed between 9:30 PM and 11:00 PM.

6. Avoid Sleep Disruptors: Limit caffeine after noon, avoid alcohol in the evening, reduce fluids before bedtime, and avoid watching TV in bed. Avoid phone screens before bedtime. Don’t spend long periods awake in your bed; the bed should be associated with sleep only.

7. If You Cannot Sleep, Get Out of Bed: If awake for more than 20 minutes, get out of bed, sit in dim light, do something quiet and relaxing, and return only when sleepy.