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
8.5×11 handout on getting a good night’s sleep.
