Based on your answers, here is a simple, senior-friendly sleep plan you can start tonight. Keep it gentle. Try one or two changes at a time.
Your Best Next Step
Start with a calm, consistent bedtime routine for the next 7 nights.
Why this helps
A steady routine helps your brain and body recognize when it’s time to sleep. Small, consistent changes often work better than quick fixes.
A Simple Plan for Tonight
- Dim the lights 60–90 minutes before bed.
- Avoid screens (phone/TV) for the last 30–60 minutes if you can.
- Do one calming activity: light reading, soft music, or a warm shower.
- Keep the room cool, dark, and quiet (or use a fan/white noise).
- Go to bed and wake up at the same time as yesterday (even by 30 minutes).
What to Avoid (for safety)
- Strong “extra strength” sleep products unless your doctor recommends them
- Alcohol as a sleep aid
- Taking more than one new sleep product at the same time
- Changing your bedtime dramatically from night to night
If you wake up during the night
- Keep lights low
- Avoid checking the clock if possible
- Try slow breathing (inhale 4 seconds, exhale 6 seconds) for a few minutes
- If you’re wide awake after about 20–30 minutes, get up and do a quiet activity until sleepy again
When to talk to a doctor
Consider speaking with a healthcare professional if sleep problems last more than 2–3 weeks, you feel unsafe at night (falls/dizziness), or you have severe daytime sleepiness.
Reminder
This plan is for general sleep habits only and is not medical advice.
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