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Getting A Good Night’s Sleep

As you age, it can become more difficult to fall asleep and to stay asleep. In fact, older adults need 7-8 hours of sleep every night. Not getting enough sleep can increase your risk of falling.

To Improve Your Sleep

  • Go to bed and get up about the same time each day.
  • Keep your bedroom just for sleep. Avoid watching TV or using the computer or tablet in bed.

Just Before Bed

  • Keep your bedroom dark, cool and quiet.
  • Reduce light in the bedroom from the TV, radio, computer, or alarm clock.
  • Use a nightlight with a motion sensor.
  • Use a comfortable mattress and pillow.

In the Evening

  • Avoid large meals right before bedtime.
  • Limit drinking fluids in the evening.
  • Reduce the amount of nicotine and alcohol you consume before bed.
  • Avoid foods and beverages with caffeine such as coffee, tea, pop, and chocolate.
  • Some medications contain caffeine. Talk to your doctor or pharmacist about alternatives.

During the Day

  • Keep busy with different activities during the day to avoid naps. If you must nap, do so for only 15-30 minutes.
  • Try to do 30 minutes or more of physical activity at least 5 days each week. Preferably in the morning or afternoon.
  • It’s important to get enough bright light during the day. Sit in front of a bright sunny window or go for a daytime walk.

Resources


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Finding Balance
is a seniors' falls prevention initiative developed by the Injury Prevention Centre at the University of Alberta, in partnership with seniors' groups, healthcare organizations, and practitioners across Canada and is administered nationally by provincial stewards.

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The Centre reports operationally to the Dean of the School of Public Health and is accountable to the citizens of Alberta.

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