What may be causing this
- Disrupted circadian rhythm
- Daytime napping and low activity
- Sleep apnea
- Pain, restless legs, or frequent urination
- Caffeine, alcohol, or evening medications
What to try first
- Consistent wake time and bedtime
- Morning light and daily physical activity
- Limit naps to 30 minutes before mid-afternoon
- Cut caffeine after noon
- Keep the bedroom dark, quiet, and cool
What usually makes it worse
- Screens and news in the evening
- Long naps
- Sedatives that increase fall and confusion risk
Simple things you can do today
- Keep a one-week sleep log
- Schedule an afternoon walk
- Review evening medication timing with the pharmacist
When to call the doctor
- Loud snoring or pauses in breathing
- Acting out dreams
- Sleep loss is affecting safety or caregiver health
When it may be an emergency
- Threats or acts of violence toward self or others
- Sudden confusion, weakness, slurred speech, or facial droop
- A fall with head injury, especially on a blood thinner
Related resources
Medically reviewed. Last reviewed August 2026. This page is educational information, not individualized medical advice.