5. Napping Too Long During the Day
Yes, naps feel great — but long daytime naps can throw off your sleep cycle completely. Napping for more than 30–45 minutes, especially late in the afternoon, reduces nighttime sleep quality.
Smart napping:
If you’re tired, take a short “power nap” between 1–3 PM for no more than 30 minutes. It’ll refresh you without harming your nighttime rest.
6. Not Getting Natural Sunlight in the Morning
Lack of natural light exposure during the day — especially in the morning — weakens your circadian rhythm, delaying melatonin release at night. This is a hidden reason many seniors struggle to fall asleep.
Simple fix:
Spend at least 15–30 minutes outdoors in the morning. Sit by a sunny window, garden, or take a gentle walk. Morning light = better melatonin at night.
7. Sleeping in a Room That’s Too Hot
A warm room might feel cozy, but your body needs to drop its core temperature slightly to initiate deep sleep. Overheated bedrooms disrupt this process and increase night sweats, especially during menopause or with certain medications.
Cool it down:
Set your thermostat to 60–67°F (15–19°C). Use breathable cotton sheets and avoid heavy blankets. A cool room promotes deeper, uninterrupted sleep.
