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    Sleep Hygiene Tech

    Better sleep with smart tech.

    Smart bulbs for sleep

    • Philips Hue or Wyze bulbs.
    • Auto-dim to red at night.
    • Wake-up sunrise simulation.
    • Less melatonin disruption.
    • $15-$50 per bulb.
    • Schedule via app.

    White noise machines

    • Hatch Restore — popular senior choice.
    • $130 — light + sound + alarm.
    • LectroFan — $40 cheap option.
    • Drown out neighborhood noise.
    • Consistent sound = better sleep.
    • Smartphone app alternative.

    Blue light filters

    • iPhone Night Shift — automatic.
    • Android equivalent.
    • Reduces evening blue light.
    • Better melatonin production.
    • Set 1 hour before bed.
    • Free, built-in.

    Smart thermostat for sleep

    • Bedroom 65-68°F ideal for sleep.
    • Nest, Ecobee schedule it automatically.
    • Cool bedroom = deeper sleep.
    • Save energy too.
    • Wake to warmer temp.
    • Senior-friendly programming.

    Black out curtains

    • Not tech but effective.
    • Block streetlights, early sun.
    • $30-$80 per window.
    • Sleep until alarm.
    • Combined with eye mask = perfect.
    • Senior-friendly bedroom.

    Avoid these

    • Phone in bedroom — temptation.
    • TV right before bed.
    • Alcohol disrupts sleep.
    • Caffeine after 2pm.
    • Heavy meals near bedtime.
    • Senior sleep more fragile.

    Cool dark quiet

    Three principles: cool (65-68°F), dark (blackout curtains), quiet (white noise). Senior sleep declines naturally — these tech aids help maintain it. Smart thermostat + smart bulbs + Hatch Restore = $250 total. Compared to ongoing sleeping pill costs, much cheaper + safer. Better sleep = better aging.