Sleep Hygiene for Older Adults

Quick Summary: For older adults, biological changes, medication side effects, and their internal circadian rhythm can keep them from getting the sleep they need. This guide from Kirby Pines offers guidance on how to improve sleep hygiene for older adults, what changes in the body can affect sleep patterns as we age, and how independent living communities support healthy habits that can improve sleep quality.

Getting some shut-eye. Catching Z’s. Hitting the Hay.

Whatever you like to call it, many older adults aren’t getting enough of it. Contrary to popular belief, older adults still need the same amount of sleep as every other adult—seven to nine hours per night.

While the amount of rest we need stays consistent throughout our lives, many adults experience changes in their sleeping patterns as they age. Some older adults have trouble falling asleep, while others have trouble sleeping through the night.

If you’re having difficulty sleeping, it’s not just “part of getting older.” Sleep is critical for senior wellness, and poor sleep can lead to health problems, including high blood pressure, heart disease, and diabetes. For older adults with Alzheimer’s or other forms of dementia and cognitive decline, poor sleep can make symptoms worse.

At Kirby Pines, we offer Tennessee seniors independent living that’s rooted in wellness. Our LifePlan Community in Memphis, TN, provides residents with a peaceful, worry-free lifestyle so they can rest assured and embrace every opportunity today with a solid plan in place for their future. We have endless opportunities for older adults to seize every day, and that starts with a good night’s sleep.

To help you rest easier, we’ve compiled this guide to improving sleep hygiene for older adults, which includes tips on adjusting your daily routine to help ensure a good night’s sleep.

How Does Aging Impact Sleep?

For context, it’s important to understand that biology plays a role in getting less sleep as we age. These changes are normal and do not indicate any signs or symptoms of dementia or cognitive decline.

Our circadian rhythm, the body’s natural 24-hour internal clock, goes through several changes over time. Beginning between ages 60 and 65, our rhythms shift due to a process known as phas e advance. It’s like daylight savings time for your brain; you feel sleepy earlier in the evening.

Additionally, the highs and lows of our brain waves weaken, which is known as amplitude dampening. As we age, our brains naturally lose their ability to generate high-amplitude slow waves during deep sleep. Because these high-amplitude waves become weaker, our body’s ability to release growth hormones and activate tissue repair is halted, which is why you may feel exhausted even after getting a full night’s sleep.

In addition to biological changes, conditions such as arthritis or back pain can make it harder to find a comfortable sleeping position. Many older adults are also on multiple medications, and some prescriptions, including medications for high blood pressure, depression, and heart conditions, can keep the brain alert or disrupt sleep cycles.

These biological changes, chronic conditions, and medication side effects are all reasons why insomnia in seniors is fairly common. As many as 50% of adults over 60 have experienced insomnia symptoms, according to studies.

What is Sleep Hygiene?

The first thing that comes to mind when most people hear the word “hygiene” is cleanliness, the daily habits we do each day to prevent sickness and stay healthy. While you can’t brush or wash yourself in your dreams, you can improve the quality of your sleep by setting yourself up for success throughout the day.

Practicing good sleep hygiene means being mindful of the routines and habits that help you get better sleep, according to Harvard Health. Good sleep hygiene consists of:

Ensuring your room is comfortable and conducive to uninterrupted sleep
Keeping a consistent sleep schedule of seven to nine hours per night
Following a standard bedtime routine that helps you fall asleep
Practicing daytime habits that optimize restful sleep at night
Personalizing these practices to find a routine that works best for you.

So, what does good sleep hygiene look like? Which habits are keeping you up at night?

How to Improve Sleep Hygiene: Do’s and Don’ts for Older Adults

Do – Keep a consistent schedule: Try to go to sleep and wake up at the same times each day, even on weekends.
Do – Build a wind-down routine: 20-30 minutes before your planned bedtime, find things that relax you to signal to your body that sleep is approaching. Read a book, listen to soothing music, or take a warm shower.
Don’t – Watch screens in the bedroom: Start your nighttime routine after you’ve finished texting, playing games on your phone or tablet, and watching TV. Blue light from screens tricks your body into thinking it’s still daytime and suppresses the secretion of melatonin, the hormone that makes you feel sleepy.
Do – Get movement during the day: Moderate aerobic exercise increases the amount of slow-wave sleep you get each night. This period of deep sleep helps your brain and body rejuvenate. Exercise during the day also helps calm the mind and lower stress, which can also lead to better sleep.
Don’t – Exercise within three hours of bedtime: Physical activity activates your nervous system, increasing your heart rate and alertness. Exercising too close to bedtime can also release stress hormones, like cortisol, which keep your brain wired and awake. Additionally, exercise releases endorphins, which boost brain activity and energy and delay your natural wind-down time.
Do – Avoid caffeine after lunch: Caffeine can remain in your body for four to six hours and promotes wakefulness by blocking adenosine, a sleep-inducing chemical.

As anyone who has tossed and turned all night knows all too well, you can’t force your body to go to sleep. However, you can control the conditions in which sleep naturally thrives.

Sleep experts say having a cool, dark environment with minimal disruptions makes it easier to fall asleep and sleep soundly. Additionally, consuming alcohol in the evenings and eating large meals too close to your desired bedtime can also disturb your sleep.

How Can Independent Living Support Better Sleep Hygiene for Older Adults?

The best way to ensure your daily habits and your home are optimized for sleep hygiene? Consider an independent senior living community like Kirby Pines.

At Kirby Pines, we offer residents an active lifestyle, endless opportunities for connection, and a gorgeous 60-acre campus to explore while getting sunlight during the day.

Daily movement built right in: A recent study of 50 randomized trials found that exercise is beneficial for enhancing older adults’ sleep. After the interventions, participants reported improved sleep quality. The study also showed that exercise effectively reduces insomnia symptoms in seniors. Kirby Pines’ Oasis Fitness Center offers an indoor pool and spa and group fitness classes onsite, making it easy to stay active. We also offer miles of walking trails for a stroll in the sun to help you get enough sunlight during the day, which helps reset your internal clock for better sleep later.
Social connection instead of isolation: A study of adults over 60 found that adults who participated in group hobbies and community organizations had better quality sleep than those who did not. Kirby Pines offers a wide variety of resident-led organizations, as well as a full calendar of programs, to help foster more connection in your life. From our Garden Gro’ers to line dancing, bible studies, mahjong, photography, cornhole, local theater performances, poetry, and art, there’s something for every interest, and a group of fellow enthusiasts to meet. Check out the latest issue of our magazine, The Pinecone, to see the full calendar of events being offered each month.
Chef-prepared meals encourage better habits: With 5 dining venues, including our quick grab-and-go Bistro, you’ll have plenty of flexibility to eat larger meals earlier, instead of cooking a full meal too late in the evening.
Residences designed for rest: We offer a wide range of living options onsite, from studios and one- and two-bedroom apartment homes to freestanding garden homes with private patios and sunrooms—perfect for getting natural light. Living in a maintenance-free, worry-free community can lower stress and give you peace of mind, so you can easily wind down after a fun, active day with new friends.

Best of all, as a LifeCare Community, you can rest easy knowing that you have a solid plan in place for your future if your needs change. We offer all levels of living, including assisted living, memory care support, skilled nursing care, and senior rehabilitation. Residents can seamlessly transition to the care they need without leaving the community.

If you’re up half the night and Z’s are getting harder to catch, imagine what a more peaceful, enjoyable lifestyle at Kirby Pines could do for your sleep hygiene. With more activity, more flexibility, and a calming sanctuary to call your own, you’ll be counting sheep again before you know it.

Visit us to see what peaceful independent living looks like for yourself. Contact us today to schedule a tour.

Frequently Asked Questions

Q: How much sleep do seniors need each night?

A: Older adults require the same amount of sleep as all other adults—between 7-9 hours per night. Even though the phase advance process shifts our body’s circadian rhythms as we age, older adults still need the same amount of sleep.

Q: What is sleep hygiene?

A: Practicing good sleep hygiene means being mindful of the routines and habits that help you get better sleep. Good sleep hygiene consists of:

Ensuring your room is comfortable and conducive to uninterrupted sleep
Keeping a consistent sleep schedule of seven to nine hours per night
Following a standard bedtime routine that helps you fall asleep
Practicing daytime habits that optimize restful sleep at night
Personalizing these practices to find a routine that works best for you.

Q: What are some ways to improve sleep hygiene in seniors?

A: Due to natural changes that happen in our bodies as we age, some older adults struggle with sleep issues. However, practicing good sleep hygiene can make it easier to fall asleep and stay asleep.

Some ways to practice good sleep hygiene are:

Keeping a consistent sleep schedule, even on weekends.
Creating a calming wind-down routine 20-30 minutes before you plan to go to bed.
Avoid screens before bed.
Exercise during the day, but avoid exercise three hours before bedtime.
Avoid caffeine in the afternoon so it has time to clear your system before bed.
Don’t drink alcohol at night.
Avoid eating large meals within 2-3 hours before bed.

Q: How do independent living communities like Kirby Pines help support sleep hygiene in seniors?

A: At Kirby Pines, we offer residents an active lifestyle, endless opportunities for connection, and a gorgeous 60-acre campus to explore while getting sunlight during the day.

Our Oasis Fitness Center and miles of walking trails make it easy to exercise during the day.
We offer a wide variety of clubs, organizations, and activities for social connection, a proven way to improve sleep and reduce symptoms of insomnia in seniors.
Our five dining venues make it easy to plan mealtimes earlier in the day.
You can create your own sleep sanctuary with our wide variety of residences.

Posted on Posted on August 27, 2026