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7 Simple Ways Older Adults Can Improve Their Sleep Quality

7 Simple Ways Older Adults Can Improve Their Sleep Quality

A senior woman resting in bed at the senior living in Omaha, NE
December 5, 2023

It is no secret that sleep has a significant impact on one’s health and wellness, particularly for those living with Alzheimer’s disease. However, getting a good night’s sleep is easier said than done because as we age, it can become more elusive. That is why our ​​senior living in Omaha, NE has taken the time to come up with seven simple ways older adults can improve their sleep quality, ensuring they live life to the fullest, just as we promise at Astoria. Continue reading to get all of the details!

1. Establish a Consistent Sleep Routine

Having a regular sleep schedule is crucial for maintaining the body’s internal clock, which in turn can lead to better sleep quality. Here are a few tips to help establish this routine:

Set a Fixed Wake-Up Time: 

Even on weekends, try to wake up at the same time every day. This regularity sets your body’s internal clock, making it easier to wake up and fall asleep at consistent times.

Develop a Pre-Sleep Routine:

Engage in relaxing activities before bed, like reading or listening to soft music. This signals to your body that it’s time to wind down.

Limit Naps:

While napping can be beneficial, long or irregular napping during the day can negatively affect nighttime sleep. If you need to nap, aim for short, 20-30 minute sessions early in the afternoon.

Mind Your Evening Activities: 

Avoid stimulating activities before bedtime, such as intense exercise, engaging in work, or exposure to bright screens, as they can make it harder to fall asleep.

2. Create a Relaxing Bedtime Ritual

Relaxation techniques before bed have been shown to improve sleep quality. At Astoria, we encourage activities like reading, listening to soothing music, or gentle stretching. These activities can help signal to your body that it’s time to wind down.

3. Optimize Your Sleep Environment

The environment in which you sleep can greatly impact the quality of your sleep. A few adjustments can make a significant difference:

Comfortable Bedding: 

Invest in a comfortable mattress and pillows. The needs may vary for each individual, so it’s important to choose bedding that supports your body well.

Appropriate Room Temperature: 

The ideal room temperature for sleep varies from person to person, but it’s generally recommended to keep the bedroom cool, around 65°F.

Minimize Noise and Light: 

Use earplugs or white noise machines to drown out disruptive sounds. Blackout curtains or eye masks can help block out light, creating a dark environment conducive to sleep.

Create a Calming Atmosphere: 

Soft, soothing colors in the bedroom can create a tranquil environment. Additionally, consider using aromatherapy with scents like lavender, which has been known to promote relaxation and improve sleep quality.

By focusing on these areas, older adults can significantly improve their sleep quality, leading to better overall health and well-being. At Astoria, we incorporate these principles in our senior living community in Omaha, NE, to ensure our residents enjoy a restful and rejuvenating sleep experience.

4. Stay Physically Active

Regular physical activity can significantly improve the quality of nighttime sleep. In our LifeCycles wellness program, we offer a range of activities that cater to the physical wellness of our residents, promoting better sleep in the process.

A happy senior couple out on a jog

5. Be Mindful of Eating and Drinking

Heavy meals, caffeine, and alcohol before bed can disrupt sleep. At Astoria, we provide balanced dining services that ensure our residents enjoy meals that contribute to their overall wellness, including sleep.

6. Manage Stress

To ensure a restful night’s sleep, it’s vital to manage stress levels. Here are a few activities that can help:


Writing down thoughts and feelings can be a therapeutic way to release stress. It helps in organizing thoughts, reflecting on the day, and identifying what may be causing anxiety or restlessness.


Gentle yoga can be a great way to relax the mind and body. The combination of physical postures, breathing exercises, and meditation promotes relaxation and reduces stress. Yoga is also beneficial for improving flexibility and balance, which is particularly important for older adults.

Tai Chi: 

This gentle form of martial arts is known for its stress-reducing benefits. Tai Chi involves slow, deliberate movements combined with deep breathing, helping to calm the mind and improve body awareness.


Using essential oils like lavender, chamomile, or bergamot can have a calming effect. These can be used in a diffuser, added to a warm bath, or applied to the skin with a carrier oil for a soothing effect.


Regular walks, especially in nature, can be incredibly therapeutic. Walking not only provides gentle exercise but also helps to clear the mind and improve mood.

Talking with a Friend: 

Sometimes, just having a conversation with a friend or loved one can be a great stress reliever. Sharing concerns or simply engaging in pleasant conversation can significantly lift spirits and reduce feelings of isolation.

Incorporating these activities into daily routines can help manage stress, leading to better sleep and overall well-being. At Astoria, our LifeCycles wellness program includes various activities and practices that support the mental and emotional health of our residents, ensuring a holistic approach to their care in our senior living community in Omaha, NE.

7. Seek Professional Guidance When Necessary

If sleep issues persist, it’s important to consult with a healthcare professional. At Astoria, our dedicated staff is always ready to assist and guide our residents toward solutions that work for them.

Embrace a Life of Wellness and Joy at Astoria

Live vibrantly and joyfully at Astoria, where senior living in Omaha, NE, is more than just a place to stay. It’s a community where adventure, laughter, and growth are part of everyday life. Our robust services, delightful amenities, and a broad range of activities and programs are designed to energize the mind, body, and soul.

At Astoria, we don’t just focus on providing health care; we focus on more. Our LifeCycles wellness program supports the spiritual, social, physical, and intellectual wellness of all our residents. We ensure every aspect of our community contributes to the wellness of those who reside with us.

Interested in learning more about the vibrant community at Astoria? Contact us today and discover how senior living in Omaha, NE, can be a transformative experience. We invite you to take a tour and see firsthand the joyous life that awaits at Astoria.