Health guidelines for people over 60: diet and sleep recommendations

Experts advise seniors to avoid three types of meals: eating quickly, consuming foods high in oil, salt or strong spices, and eating until overly full. These habits can increase the risk of digestive problems, cardiovascular disease, hypertension, obesity, diabetes and reduce overall energy levels.

For sleep, people aged 60 and above should aim for 7–8 hours per night, going to bed around 19:00‑20:00 and waking around 03:00‑04:00. A regular schedule helps align the natural shift in the circadian rhythm that occurs with age. Short daytime naps are acceptable if limited to 20‑30 minutes and taken before 15:00; longer or later naps may raise blood pressure, diabetes risk, and impair nighttime sleep.

Following these dietary and sleep practices can support better physical health, mental clarity, and longevity for seniors.