In order to get a better night's sleep, older adults should:
- Establish a routine sleep schedule.
- Avoid using the bed for activities other than sleep or intimacy.
- Avoid substances that disturb sleep, such as caffeine and alcohol.
- Avoid napping during the day. If you have to nap, limit it to less than one hour and do it no later than 3 p.m.
- Develop pre-sleep rituals that help you relax, such as a warm bath, a light snack or a few minutes of reading.
- Leave worries behind. Bedtime is a time to relax, not replay the stresses of the day.
- Keep your bedroom dark, quiet and a little cool.
- If you can't fall asleep, leave the bedroom and do a quiet activity. Go back to bed only when you're tired.
More information
The U.S. National Institute on Aging has more about sleep and aging.
