Steady Nights: Sleep & Evening Routine Guide for Adults 60+

A quieter evening starts here.

Steady Nights is a practical sleep and evening routine guide for adults 60 and over. It is a guide to read and a workbook to make your own: small, useful steps for real evenings, with worksheets that make each step easier to repeat.

START WITH YOUR KIND OF NIGHT

Pick the route that sounds most like your nights, whether you struggle to fall asleep, wake and cannot settle, wake earlier than you want, or feel worn out during the day. Choose one action, try it, and build from there.

WHAT'S INSIDE (50+ pages, PDF)

• How sleep changes after 60, explained in plain language
• Your first evening and a supportive day: light, movement, caffeine timing and more
• Making your bedroom work for you
• A step-by-step evening routine
• Ideas for wakeful nights and everyday solutions
• When it is worth asking for help, and how to prepare for a healthcare visit
• Printable tools: 14-day sleep diary, worry sheet, one-change plan and a routine card
• Sources and further reading

HOW YOU USE IT

Read straight through or go where you need help first. Print the worksheets you want on US Letter paper, and fill them in by hand. The pages work well in black and white.

GOOD TO KNOW

• Digital PDF, instant download, English (U.S.), for personal use
• General education only. It is not medical advice, diagnosis or treatment. Keep following your care plan, and do not change medicines or sleep treatment based on these pages.
• The routines and worksheets are planning tools, not diagnostic tests. There is no guaranteed outcome or deadline for improvement.