Sleep problems in older adults are best addressed by fixing the environment first, before turning to medication.
1. Bedroom temperature 18–20℃, dark and quiet.
2. Daytime naps limited to 30 minutes or less. No naps after 3 p.m.
3. Caffeine (including green tea and black tea) only before lunch.
4. 30 minutes of sunlight (to align your circadian rhythm).
5. Warm milk or a half-body bath before bed.
Note: This article was compiled by AI from the sources cited above. We strive for accuracy, but for decisions about your specific situation, please confirm the latest guidance from a professional or the relevant agency.