Sleep and the Elderly

Part Two: Advice For Better Sleep

Keep a regular sleep schedule: Go to sleep and wake up every day at approximately the same hour.

Keep busy: Social activities, family and work will keep you energetic and prepare the body for a good sleep.

Experiment with a small nap during the day: Although generally you might think that a nap during the day can disturb night sleep, many times a short nap early on in midday can decrease the feeling of tiredness. Make sure to nap for only 15 to 30 minutes early midday in an environment that encourages relaxation.

Sit in the sun: The bright light increases melatonin which regulates the sleep cycle. A two-hour exposure to the sun light will help tremendously.

Stop smoking: Nicotine is a stimulant substance and can create insomnia. If it isn't possible to stop smoking then don't smoke in the three hours before sleep.

Create a ritual before sleep: Take a hot bath, listen to soft music, drink a relaxing tea, read a book, do some crossword puzzles, prepare your clothes for next day, do some personal beauty care or hygiene, or say a prayer; all can be very tranquilizing.

Reduce sleep medication or correct the use of other pathological medication: Many sleep medications have side effects after chronic use. These sleep medications could be avoided if you follow the simple techniques mentioned here. Discuss with your doctor about all the medication you currently take and if it's possible to change or modify the programme so that it does not disturb your sleep – like taking diuretics in the evening. 

Combine sex with sleep: Sex and intimacy like embracing, a tender caress, a massage, can lead to a relaxing sleep.

Eat correctly: Decrease the quantity of caffeine (coffee, chocolate, tea, refreshments) during the day and avoid it late in the afternoon. Avoid alcohol before going to sleep. You may think that alcohol encourages sleep but actually it disturbs it. If you are hungry just before you go to bed, eat lightly.

 Tend to the environment of your room: A good mattress and pillows, soft lighting, temperate room-temperature, and reducing the noises coming in to your bedroom, are important factors to a good sleep.

Don't sleep with the television on: A popular misconception is that television can function as a sleeping pill and many elderly sleep with it on. Actually, television creates stimulation. Even television commercials keep the individual stimulated. And, the light emitted confuses the body clock.

ADVICE FOR CONTINUING THE SLEEP

If for some reason you wake up at night, don't stress thinking you can't fall asleep again. Stay relaxed, use some relaxation techniques and if you are still awake after 15 minutes then, keeping the lights low, have a relaxing drink or just read.

Good sleep means healthy ageing!