One of the most popular workshops I give is on how to get a good night's sleep. Sleep plays an important role in our lives as we age. The following is from the National Institute of Ageing and offers some advice on how to get a good night's sleep
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But older people tend to go to sleep earlier and get up earlier than they did when they were younger.
There are many reasons why older people may not get enough
sleep at night. Feeling sick or being in pain can make it hard to sleep. Some
medicines can keep you awake. No matter the reason, if you don’t get a good
night’s sleep, the next day you may:
·
Be irritable
·
Have memory problems or be forgetful
·
Feel depressed
·
Have more falls or accidents
Being older doesn’t mean you have to be tired all the time.
You can do many things to help you get a good night’s sleep. Here are some
ideas:
Follow a regular sleep schedule. Go to sleep and get up at
the same time each day, even on weekends or when you are travelling.
Avoid napping in the late afternoon or evening if you can.
Naps may keep you awake at night.
Develop a bedtime routine. Take time to relax before bedtime
each night. Some people read a book, listen to soothing music, or soak in a
warm bath.
Try not to watch television or use your computer, cell
phone, or tablet in the bedroom. The light from these devices may make it
difficult for you to fall asleep. And alarming or unsettling shows or movies,
like horror movies, may keep you awake.
Keep your bedroom at a comfortable temperature, not too hot
or too cold, and as quiet as possible.
Use low lighting in the evenings and as you prepare for bed.
Exercise at regular times each day but not within 3 hours of
your bedtime.
Avoid eating large meals close to bedtime—they can keep you
awake.
Stay away from caffeine late in the day. Caffeine (found in
coffee, tea, soda, and chocolate) can keep you awake.
Remember—alcohol won’t help you sleep. Even small amounts
make it harder to stay asleep.
Insomnia is the most common sleep problem in adults age 60
and older. People with this condition have trouble falling asleep and staying
asleep. Insomnia can last for days, months, and even years. Having trouble
sleeping can mean you:
·
Take a long time to fall asleep
·
Wake up many times in the night
·
Wake up early and are unable to get back to
sleep
·
Wake up tired
·
Feel very sleepy during the day
Often, being unable to sleep becomes a habit. Some people
worry about not sleeping even before they get into bed. This may make it harder
to fall asleep and stay asleep.
Some older adults who have trouble sleeping may use
over-the-counter sleep aids. Others may use prescription medicines to help them
sleep. These medicines may help when used for a short time. But remember,
medicines aren’t a cure for insomnia.
Developing healthy habits at bedtime may help you get a good
night’s sleep.
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