Skip to main content

    Sleep Hygiene Apps

    Better sleep at any age.

    Calm

    $70/yr

    Sleep stories (Matthew McConaughey reads to you). Most popular.

    Best stories.

    Headspace

    $70/yr

    Sleep meditations + sleepcasts.

    Best for meditation.

    Apple Health Sleep

    FREE (built-in)

    Tracks sleep with Apple Watch. Bedtime + Wind Down routines.

    Best free for iPhone.

    Sleep Cycle

    $30/yr

    Tracks sleep stages without watch — uses phone mic.

    Best without watch.

    YouTube — Sleep Sounds

    FREE

    8-hour rain, ocean, fan loops. Free. Just play on speaker.

    Best free.

    Senior sleep tips

    • Same bedtime + wake time daily.
    • No phone in bed — see /tools/bedtime-phone-routine.
    • Cool bedroom (65-68°F).
    • Dark + quiet (blackout curtains, white noise).
    • No caffeine after noon.
    • Limit alcohol — disrupts sleep cycles.
    • Daytime exercise = better night sleep.
    • Bright morning light (10-15 min outside).
    • Naps shorter than 30 min, before 3 PM.

    Sleep apnea — common in seniors

    • 30-50% of seniors have sleep apnea, often undiagnosed.
    • Symptoms: snoring, gasping at night, daytime tiredness, headache morning.
    • Untreated = doubles dementia + heart disease risk.
    • Ask doctor for sleep study.
    • CPAP + dental appliance treatment options.
    • Medicare covers sleep study.

    If app helps — great. If it stresses — skip

    Some seniors get anxious tracking sleep ("orthosomnia"). If app makes you more anxious about sleep — STOP using. Many sleep best with no tracking. Trust how you feel in morning.