Better starts before Bedtime A guide for Seniors

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As we age, sleep can become more elusive — harder to fall into, harder to hold onto. But here's the good news: small, consistent habits in the hours before bed can make a world of difference. You have more control over your sleep than you think!

Begin dimming the lights in your home about an hour before sleep. Bright light — especially from screens — signals your brain to stay alert. Give yourself permission to slow down.

Create a Calming Ritual

A consistent pre-bedtime routine is one of the most powerful sleep tools available. Try combining a few of these:

🛁 A warm bath or shower — the drop in body temperature afterward naturally triggers sleepiness

🍵 A cup of caffeine-free herbal tea, like chamomile or valerian root

📖 Light reading — a book or magazine, not a screen

Breathe, Stretch, and Release

This is where real magic happens. Spend 5–10 minutes on gentle stretching to release the tension your body has been holding all day. Then try a simple breathing exercise — inhale slowly for 4 counts, hold for 4, exhale for 6. This activates your body's natural relaxation response and calms both your body and your emotions, preparing you for deep, restful sleep.

Quiet Your Mind

Write down any lingering thoughts or tomorrow's tasks before bed — getting them out of your head and onto paper brings real relief. Consistent sleep and wake times also train your internal clock, so your body learns when it's time to rest.

💬 Struggling with sleep? You don't have to figure it out alone. As a sleep consultant, I'm here to help you build a personalized plan that works for your life.

Yakov Pasner

[Contact me / Book a free consultation]