Better Sleep, Better Health: What Older Adults and Caregivers Should Know

Sleep isn’t just about feeling rested—it’s a vital part of maintaining physical, mental, and emotional health. As we age, getting consistent, high-quality sleep can become more difficult due to health conditions, medications, chronic pain, and changes in our internal clocks.

Poor sleep can lead to fatigue, cognitive decline, mood swings, and an increased risk of conditions like heart disease and depression. For older adults and their caregivers, understanding how to support better sleep naturally is an important part of healthy aging.

How Light and Modern Habits Affect Sleep

Before electricity, human sleep patterns were closely tied to the sun and moon. People rose with daylight and wound down after dark. Today, artificial light—especially from screens—can throw off our natural rhythms, making it harder to fall and stay asleep.

Interestingly, studies of rural communities with little or no access to electricity reveal that their sleep patterns still shift in response to natural moonlight. These findings suggest that even in modern environments, our bodies remain tuned to the natural cycles of light and dark—even if we don’t realize it.

By understanding and respecting our internal sleep-wake cycles (also called circadian rhythms), we can take simple, practical steps to improve sleep without relying on medication.

Natural Sleep Tips for Older Adults

Sleep specialists recommend the following habits to help support better, more consistent rest—especially for older adults:

• ‍Make sleep a priority

            Treat sleep as an essential part of your daily health routine, just like diet and exercise. Skipping sleep regularly can take a toll on your body and mind over time.

• Keep a consistent sleep schedule

            Go to bed and wake up at the same time every day—even on weekends. A steady routine strengthens your body’s internal clock and helps regulate sleep naturally.

• Avoid lying awake in bed

            If you can't fall asleep after 20–30 minutes, get up and do something calming in dim light. Lying in bed while wide awake can increase anxiety, making it harder to drift off.

• Create a restful sleep environment

            Your bedroom should be dark, quiet, and cool. Use blackout curtains, fans, or white noise machines if needed. Keep the bed reserved for rest—not for paying bills or watching TV.

• Get natural light during the day

            Exposure to sunlight helps regulate your body’s sleep-wake rhythm. Aim for time outside in the morning or early afternoon, even if it’s just a short walk.

• Move your body daily

            Regular physical activity can help you fall asleep more easily and sleep more deeply. Just try to finish workouts at least a few hours before bedtime.

• Limit alcohol and caffeine

            Regular physical activity can help you fall asleep more easily and sleep more deeply. Just try to finish workouts at least a few hours before bedtime.

• Use naps wisely

            Short naps (20–30 minutes) can be refreshing, but napping too long or too late in the day can interfere with nighttime sleep.

• Talk to a professional if sleep issues persist

            Ongoing sleep problems may point to an underlying condition like insomnia or sleep apnea. A primary care provider or sleep specialist can help identify and treat the root cause.

How Geriatric Care Managers Can Help

Managing sleep issues—especially alongside other health concerns—can be challenging for older adults and their families. That’s where LiveWell geriatric care managers (GCMs) can make a difference.

GCMs are experienced professionals who assess each client’s unique needs and develop customized care plans. When it comes to sleep, they can:

• ‍Conduct a comprehensive assessment to identify physical, emotional, or environmental factors interfering with rest‍
• Review medications and health conditions that may contribute to insomnia or disrupted sleep‍
• Coordinate referrals to sleep specialists or arrange in-home evaluations when needed‍
• Establish calming nighttime routines in collaboration with caregivers that support relaxation and signal the body it's time for sleep‍
• Recommend changes to the sleep environment, such as lighting, noise control, bedding, or temperature‍
• Educate family caregivers on best practices for supporting a loved one’s healthy sleep habits‍
• Monitor sleep-related concerns over time and adjust the care plan as needs evolve

By taking a whole-person approach, geriatric care managers support better sleep as part of a broader commitment to well-being and aging with dignity.

📞 Contact LiveWell today to schedule a free initial consultation and discover how our experienced care managers can support you and your loved ones—during the holidays and beyond.