A nurse is providing teaching to an older adult client about methods to promote nighttime sleep. Which of the following instructions should the nurse include?

A light snack before bedtime (especially foods containing tryptophan such as milk or turkey) promotes relaxation and sleep. A 1-hour daytime nap can disrupt the sleep-wake cycle and reduce nighttime sleep quality. Vigorous exercise before bedtime increases alertness and heart rate, making it harder to fall asleep. Staying in bed while unable to sleep reinforces negative associations with the bed — the client should get up and engage in a quiet activity, then return to bed when sleepy.