How to Get a Good Night's Sleep

Many people mistakenly believe they need less sleep as they get older. That is not the reality. A good night's sleep is essential to your well-being, quality of life and overall health. According to the National Council of Aging older adults with sleep-related problems are more likely to be depressed, have attention and memory problems, and experience daytime sleepiness. They are also at a higher risk of falling. If you're having trouble sleeping, talk to your doctor or healthcare provider. You can also try these tips from the International Longevity Center, which recently released a report on the healthy sleep in aging.

Instructions

Difficulty: Moderately Easy

Things To Do:

1. Go to bed at the same time each night and get up at the same time each morning.
2. Keep your bedroom/sleeping area dark, cool, quiet, restful and comfortable.
3. Get out of bed and read something boring ifyou can't fall asleep after 20 minutes.
4. Engage in physical activity, outdoors if possible, during the day.
5. Take a hot bath 60-90 minutes before bedtime.
6. Listen to soft or soothing music and visualize a relaxing scene.
7. Fix as cup of chamomile tea.

Things NOT To Do:

8. Drink coffee, tea, soda, or anything that contains caffeine, for at least six hours before going to bed. Also, be aware of certain aspirins/pain relievers that may contain caffeine.
9. Drink alcohol at bedtime or for two hours before bedtime.
10. Smoke cigarettes within four hours of bedtime; although, it's best not to smoke at all!
11. Fall asleep with the television on.
12. Exercise within four hours of going to bed.
13. Read something interesting just before turning out the lights.
14. Take a nap for more than 30 minutes during the day.
15. Go to bed too hungry or too full. If you're hungry, a light snack like crackers and milk may help.

Tips & Warnings

• You can read the ILC-USA's full report by visiting www.ilcusa.org.