Poor sleep quality poses serious health risks for older adults, including high blood pressure, memory loss, stroke, diabetes, and increased risk of Alzheimer's and dementia. 

Research from Cambridge University identifies seven hours as the optimal sleep duration for brain health in adults aged 38 to 73, with both insufficient and excessive sleep harming cognitive function and overall well-being. - 

To improve sleep quality, experts recommend maintaining a consistent sleep schedule, avoiding late-night caffeine and heavy meals, creating a dedicated sleep environment, exercising regularly, and incorporating relaxation techniques before bedtime. 

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