- Step 1: Take stock Take stock of your lifestyle habits and health condition. Alcohol consumption, medical problems, and medications can all interfere with a good night's rest, especially as we age.
- TIP: Ask your doctor if you have any conditions commonly experienced by older adults, including sleep apnea, sleep phase disorder, periodic limb disorder, or restless leg syndrome.
- Step 2: Develop good sleep hygiene Develop good sleep hygiene. Go to bed and wake up at the same time every day and avoid long naps during the day.
- Step 3: Avoid stimulating food and beverages Avoid stimulating food and beverages, such as caffeine, alcohol, and spicy or high-sugar foods, for up to 6 hours before bedtime.
- TIP: Daily exercise promotes quality sleep, but you should avoid exercising 3 hours before bedtime.
- Step 4: Eat for sleep Eat for sleep by avoiding a heavy meal within 3 hours of your bedtime and by enjoying a light snack shortly before hitting the sack.
- Step 5: Calm yourself Calm yourself Calm yourself before bedtime with a warm bath, deep breathing exercises, or by listening to peaceful music.
- Step 6: Get up Get up if you can't fall asleep after lying in bed for 30 minutes. Engage in a quiet activity until you are again ready to pursue sweet dreams for a bright tomorrow.
- FACT: Did you know? The amount of sleep required remains the same for adults in their 20s through old age.
You Will Need
- Sleep regimen
- Diet restrictions
- Warm bath
- Breathing exercises
- Soothing music
- Optional: Doctor
- Optional: Daily exercise