top of page


Never miss an update about home health care, health tips and alerts

How to Help Older Adults Get Their Best Sleep

By Emma Pizzuti

Sleep is essential for everyone, regardless of age, but it becomes even more critical as we get older. We need quality sleep to maintain our physical and mental health as well as to repair and regenerate our bodies.

Getting a good night's sleep can become more difficult as we age. It is not uncommon for seniors to suffer from sleep problems such as insomnia, sleep apnea, and restless leg syndrome. This can have long-lasting affects on physical health because our bodies produce important hormones during sleep, such as growth hormone, which promotes muscle growth and tissue repair. Lack of sleep can also affect our immune system, putting us at higher risk of illness.

Sleep is also essential for our mental health. The brain processes and consolidates memories during sleep, which is important for learning and memory retention. Sleep deprivation can impair cognition, causing memory problems, concentrating difficulties, and slower reaction times.

  1. Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep.

  2. Create a relaxing bedtime routine: Spend 30 minutes winding down before bed by reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.

  3. Make your bedroom comfortable: Your bedroom should be cool, dark, and quiet, with comfortable bedding and a supportive mattress. Consider investing in blackout curtains or a white noise machine if you live in a noisy area

  4. Avoid caffeine and alcohol: Caffeine and alcohol can disrupt your sleep, so try to avoid them in the hours leading up to bedtime.

  5. Limit daytime naps: While napping can be beneficial, excessive daytime sleepiness can interfere with your nighttime sleep. Try to limit naps to 30 minutes or less.

  6. Get regular exercise: Regular exercise can improve the quality of your sleep, but be sure to exercise earlier in the day as exercise too close to bedtime can interfere with sleep.

  7. Seek treatment for sleep disorders: If you're experiencing symptoms of a sleep disorder, such as snoring, daytime fatigue, or difficulty falling asleep, speak with your doctor. They can recommend treatments such as CPAP machines or medication to help you get a good night's rest.

Seniors should prioritize their sleep and make the necessary adjustments to improve the quality of their sleep, leading to a healthier and happier lifestyle.


Find more resources


bottom of page