A New Year’s Resolution Idea for Older Adults: Better Sleep 😴

If you’re thinking about New Year’s resolutions, one goal worth adding to your list is better sleep.

Sleep plays a critical role in overall health, especially for older adults and those living with chronic conditions.

Poor sleep has been linked to depression, anxiety, heart disease, diabetes, and conditions that cause ongoing discomfort or pain, such as arthritis.

In our last newsletter, we shared science-backed strategies for creating New Year’s resolutions that are more likely to stick.

Now, let’s apply those same ideas to the goal of having better sleep.

Add A Number To Your Goal

One of the most effective ways to improve follow-through is to make your goal specific.

Instead of saying, “I want to sleep better,” try attaching a clear number to your goal.

According to the CDC:

• Adults ages 18–60 need at least 7 hours of sleep per night

• Adults ages 61–64 need 7 to 9 hours

• Adults age 65 and older need 7 to 8 hours

  
  

A more specific goal is: “I will aim for at least 7 hours of sleep each night.”

This turns sleep into something concrete rather than abstract, making it easier to notice patterns and progress.

Identify Friction That Gets in the Way

Instead of ignoring obstacles, you identify them in advance and plan how to respond.

For sleep, many barriers are related to physical comfort, medical conditions, or daily routines.

Common sleep challenges for older adults include:

• Ongoing pain

• Nighttime urination, also called nocturia, which affects more than half of adults over age 50

• Insomnia

• Daytime drowsiness or difficulty staying alert

• Other sleep-related conditions may include sleep apnea, restless legs syndrome, or REM sleep behavior disorder.

  
  

Many of these issues require support from a medical professional and may be connected to one another.

For example, If pain is affecting your sleep, addressing the underlying cause with a healthcare provider is an important first step.

Untreated pain can interrupt sleep, and fragmented sleep from sleep apnea can lead to excessive daytime drowsiness.

For nighttime urination, a doctor can help rule out urinary or metabolic issues. Simple habit changes, such as limiting fluids, caffeine, or alcohol in the evening, may also help reduce nighttime disruptions.

Use Fresh Starts to Reset Your Sleep Routine

Motivation tends to be strongest at the beginning of a goal and often fades over time.

This dip in motivation is common and does not mean the goal has failed.

The fresh start effect can help.

Fresh starts are mental reset points, such as the beginning of a new year, a new month, or even a new week.

So if your sleep routine slips, don't get discouraged.

For example, if you have a few nights of poor sleep and feel discouraged, instead of abandoning the goal or getting frustrated, you can say, “Starting Monday, I’m resetting my bedtime routine.” 

That Monday becomes a fresh start, even if nothing else has changed.

You can treat the next Monday or the first day of the month as a fresh start.

How Caregivers Can Support Better Sleep

As people age, their priorities often shift. According to Socioemotional Selectivity Theory, older adults tend to place greater value on emotional well-being, comfort, and meaningful experiences rather than long-term or abstract goals.

For caregivers, this means that motivating better sleep is often more effective when the focus is not just on health outcomes, but on how sleep supports what matters most to the older adult right now.

Instead of framing sleep as something they “should” do to prevent future illness, caregivers can connect better sleep to immediate emotional benefits.

For example, you might explain that getting more rest can help them feel calmer during the day, enjoy conversations more, or have the energy to spend quality time with loved ones.

Caregivers can also help by making bedtime routines feel comforting rather than clinical.

Simple rituals such as listening to calming music, sharing a short conversation before bed, or keeping a familiar nighttime schedule can reinforce a sense of safety and emotional stability.

When sleep routines are associated with comfort and connection, they are more likely to stick.

Another way caregivers can apply this theory is by involving older adults in decisions about their sleep environment.

Asking questions like, “What helps you feel most relaxed at night?” or “What would make bedtime feel easier for you?” gives them a sense of control and respect.

Feeling heard and understood can reduce anxiety around sleep, which itself is a common barrier to falling and staying asleep.

By aligning sleep goals with emotional well-being, meaningful routines, and personal preferences, caregivers can help older adults view better sleep not as another task to manage, but as a way to protect the quality of their daily life.

A Resolution Worth Keeping

Better sleep is not about perfection. It is about creating habits that support your health, comfort, and quality of life.

For older adults and caregivers alike, prioritizing sleep is one of the simplest and most powerful ways to support overall well-being in the year ahead.

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This article was made by  Elder Love USA.

As the only nonprofit agency in California offering home care services, we are dedicated to providing compassionate affordable in-home care.  

All caregivers undergo thorough background checks and training with certification.  

Our rates are lower than other providers thanks to partnerships, donations, grants, and revenue from our cleaning program.  

Our caregivers can assist with personal care, shopping, cooking, transportation, housekeeping, and case management.  

We proudly serve Riverside County, CA, San Diego County, CA, San Bernardino County, CA, Orange County, CA, Imperial County, CA, and Phoenix, AZ. 

If you’d like to learn more about how our services can benefit you or your loved one, contact us today.

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