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Injury Prevention Centre program

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.



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