Getting A Good Night's Sleep

Get a Good Night's Sleep Read and share this infographic to get tips on how to get a good night's sleep. 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 traveling.

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.

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Insomnia Is Common in Older Adults

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

 

(This article was taken from ~NIA` National News in Health Part of the US Department of Health and Human Services)