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TheKey to Better Sleep
Discover Your Sleep Patterns and Build Better Sleep Habits
A good night's sleep can make a meaningful difference in how you feel during the day. While older adults generally need the same 7–9 hours of sleep per night as younger adults, sleep can become more disrupted with age. Poor sleep in older adults is associated with an increased risk of falls, cognitive decline, and depressive symptoms.
Why Tracking Your Sleep Matters
Getting enough sleep is important. But how well you sleep matters, too. Sleep patterns can be influenced by your daily routine—including naps, exercise, what you consume before bed, pain, your nighttime routine, and other factors.
Tracking these patterns alongside the quality and duration of your sleep can provide valuable insights into your overall sleep health. You can also share your observations with your doctor to help them better understand concerns about your sleep.
That's why Sleep Well is one of the pillars of TheKey's Balanced Care Method®—our approach to whole-person care and well-being of mind, body, and spirit.
Download the Free Sleep Tracker. A personal seven-day tool to help you build healthier sleep habits.
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What's Inside Your Sleep Tracker?
Use the tracker to look beyond hours slept and understand the routines and behaviors influencing your rest.
Set Your Sleep Goals
Identify your ideal bedtime and wake-up time, set an exercise goal, and choose what you'd most like to improve.
Track Your Sleep Each Morning
Record your wake-up time, restfulness, bedtime, time you fell asleep, nighttime awakenings, and overall sleep quality.
Track the Habits That May Affect Your Sleep
Log naps, exercise, mood, food and drinks before bed, pain, your nighttime routine, and any sleep aids or supplements.
Why Sleep Well Matters
Sleep doesn't happen in isolation. Daily movement, nutrition and hydration, meaningful engagement, routines, and the environment around us can all be part of supporting overall well-being. Sleep Well is a pillar of TheKey's Balanced Care Method®, our approach to whole-person care for the well-being of mind, body, and spirit. With personalized in-home care, TheKey Home Care can help older adults maintain consistent daily routines that support independence and quality of life.
How to Use Your Sleep Tracker
Don't worry about getting every detail perfect. The goal is to notice patterns over time.
Define What Better Sleep Means to You
Start by setting your personal sleep goals. Maybe you want to go to bed earlier, wake up earlier, reduce naps, or simply have more energy during the day.
Complete Your Morning Check-In
Each morning, record when you went to bed, approximately when you fell asleep, how often you woke during the night, when you woke up, and how rested you feel.
Complete Your Evening Check-In
Before going to bed, record some of the factors that may have influenced your day and potentially your sleep—including exercise, naps, mood, pain, your nighttime routine, and what you consumed before bed.
Look for Patterns
After several days, review your tracker. Do you feel more rested when you maintain a consistent bedtime? Does your sleep seem different on days you exercise?
Share What You Learn
If you're concerned about your sleep, bring your completed tracker to your healthcare provider. Having a record of your sleep patterns and daily behaviors may help make the conversation more useful.
Better Sleep Starts With Understanding Your Routine
Track your sleep, routines, and daily habits for one week to discover what may be influencing your rest.