March 13, 2025
Did you know that sleep wellness is just as important as exercise and a healthy diet when it comes to aging? Sleep wellness goes beyond just ‘getting enough rest’ – it’s about improving the quality of sleep we get so the body and mind can fully recover and function at its best.
World Sleep Day is observed on Friday, March 14th, before the Spring Equinox. Making sleep health a priority will have positive long-term benefits for people of all ages, but especially for older adults.
Why Sleep Wellness Matters in Older Adults
As we age, natural changes in our sleep cycles can make it harder to fall asleep and stay asleep. Poor sleep can lead to:
- Increased risk of memory decline
- Higher chance of heart disease and high blood pressure
- Mood changes, depression, irritability
- Effects on the immune system
By prioritizing sleep wellness, older adults can improve their energy, focus and overall health and well-being.
Tips to Improve Sleep Wellness
Follow a Sleep Routine – This is key! Going to bed and waking up at the same time every day/night helps regulate your internal clock.
Create a Restful Environment – Sleep in your bedroom; keep the room dark, cool and quiet. Add aromatherapy or a sound machine to create a calming space.
Practice Relaxation Techniques – Deep breathing, meditation, or gentle stretching before bed can improve sleep quality.
Get Natural Light During the Day – Exposure to sunlight helps regulate sleep-wake cycles, even a few minutes a day goes a long way.
Avoid Stimulants Before Bed – Limit caffeine, alcohol, and heavy meals prior to bedtime.
Sleep Wellness is about consistently practicing healthy sleep habits to improve your long-term health and wellness. If you’re struggling with sleep, small lifestyle changes can make a big difference.
If you continue to struggle with Sleep Wellness, reach out to your primary care physician for additional advice.