As we age, sleep patterns change. You may wake more often. Quality sleep is essential for memory and mood.
Go to bed and wake at same time daily. This trains your body clock. Limit naps to 20 minutes before 3pm.
Keep it dark, quiet, and cool (65-68F). Use blackout curtains. Reserve bed for sleep only.
Blue light from screens suppresses melatonin. Stop using devices 1 hour before bed.
Avoid caffeine after noon. Light snack like banana can promote sleep.