By Paul Raphael

Getting enough sleep enables you live healthy and alert. However, many older people don’t sleep well. In case you’re always sleepy or you find it hard to get enough sleep at night time, it could be time to visit a doctor. Waking up each day feeling tired is a sign which you aren't getting the relaxation you want.


Sleep and Aging

A clock on a bed: Older adults need about the equal amount of sleep as all adults—7 to 9 hours each night. However, older people generally tend to fall asleep earlier and stand up in advance than they did when they were younger.

There are many reasons why older people might not get enough sleep at night time. Feeling sick or being in pain could make it tough to sleep. Some medicines can maintain you wide awake. Irrespective of the purpose, in case you don’t get a good night time’s sleep, the next day you may:

• Be irritable

• Have reminiscence problems or be forgetful

• Sense depressed

• Have more falls or injuries


An ongoing lack of sleep or poor quality-sleep can increase your risk to health problems such as cardiovascular disease depression, diabetes, high blood pressure and obesity.


Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.

• Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.

• Avoid eating large meals close to bedtime—they can keep you awake.

• Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.

• Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.

• Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.

• Use low lighting in the evenings and as you prepare for bed.

• Exercise at regular times each day but not within 3 hours of your bedtime.

• Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.

• Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.



Tips to Help You Fall Asleep

You may have heard about some tricks to help you fall asleep. You don’t really have to count sheep—you could try counting slowly to 100. Some people find that playing mental games makes them sleepy. For example, tell yourself it is 5 minutes before you have to get up, and you’re just trying to get a little bit more sleep.

Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.

Use your bedroom only for sound sleep. After turning off the music, give yourself approximately 20 minutes to doze off. In case you’re nonetheless awake and not drowsy, get away from bed. Whilst you experience sleepy, move back to bed.

If you feel worn-out and not able to do your activities for more than 2 or 3 weeks, you may have a sleep problem. Contact your doctor about modifications you can make to get a better night time’s sleep.