When Does Your Sun Go Down?

May 18, 2026

Sundowning is the term widely used to describe a daily decline in executive function during the evening and often earlier in the day. It is most associated with dementia but affects many if not most others on the far side of 70.

Here’s what my sundowning often looks like:

• I do my most productive research and writing before noon.

• My reading fare is much lighter between lunchtime and dinner and often includes audiobooks. late afternoon.

• Except for sports, I don’t turn on the TV before dinner. But after 7 p.m., TV is my go-to device of choice.

Please let me know how my days compare with yours.

While my hourglass may mean sundowning always will be part of my life, there are ways to combat it. Common sense rules here.

I am trying to step up my exercise routine to boost my stamina, but I confess my body often refuses to cooperate. Here are more effective practices, at least for me. Routine, routine, and more routine:

• Sleep. In and out of bed at the same time every day.

• Diet. Three healthy meals at about 9 a.m., 1 p.m., and 7 p.m., with an occasional afternoon snack of something like apple slices and peanut butter. Protein shakes are acceptable for breakfast or lunch, but not on the same day. Salads topped with chicken or salmon top my list.

• Hydration. Between 60-70 ounces of water and other liquids every day, beginning with a pint of water right after I get dressed.

• Alcohol. Three to four drinks a week. Tops.

• Naps. If I can avoid a midday nap, I find that I sleep better and have more energy the next day.

Dementia

Most clinical research about sundowning relates to people with dementia, where the phenomenon may involve confusion, fear, and anger. Caregivers in these situations are all too familiar with the challenges of helping people cope during sundowning events.

Sedative drugs often are prescribed in these situations. They can be the most effective treatment but often trigger challenging side effects. I urge caregivers to understand such risks and be vigilant.

The Alzheimer’s Association lists several factors that may trigger or worsen sundowning episodes:

• Mental and physical exhaustion from a full day of activities.

• Navigating a new or confusing environment.

• A mixed-up “internal body clock.” The person living with Alzheimer’s may feel tired during the day and awake at night.

• Low lighting can increase shadows, which may cause the person to become confused by what they see. They may experience hallucinations and become more agitated.

• Noticing stress or frustration in those around them may cause the person living with dementia to become stressed as well.

• Dreaming while sleeping can cause disorientation, including confusion about what’s a dream and what’s real.

• Less need for sleep, which is common among older adults.

The Association’s behavioral remedies share many similarities with mine:

• Schedule activities such as doctor appointments, trips and bathing in the morning or early afternoon hours when the person living with dementia is more alert.

• Spend time outside in the sunlight during the day.

• Reduce stimulation during the evening hours. For example, avoid watching TV, doing chores or listening to loud music.

• Offer a larger meal at lunch and keep the evening meal lighter.

• Keep the home well-lit in the evening.

Having peaceful evenings can be a lot of work, but there are many tools that can help. I hope you find effective ways to enjoy real sundowns.

Stay safe, be kind, and don’t look away.

I am the principal author of Simon & Schuster’s Get What’s Yours series of books about Medicare, Social Security, and health care. Linked In.