1. Take a warm shower: Taking a warm shower just before bedtime helps trigger a drop in temperature as soon as you get out of the bathroom. Soaking in a warm bath relaxes the muscles and the mind making it easier to fall asleep.
2. Turn off all electronic devices an hour before going to bed. Use this time to unwind, listen to relaxing music or read a book to calm your nerves down. Do this before turning off all the lights.
3. Only use the bedroom for sleep. Should you stay awake 20 minutes after hitting the blankets, get up and look for something soothing to do. Only go back to bed if you feel tired or sleepy. Make it a habit of only going to bed at the same time each day, and when sleepy.
4. Do not nap in the afternoon. Napping during the day will only affect your sleep at night. Avoid it if necessary.
5. Avoid alcohol a few hours to bedtime. Even the smallest amount of alcohol may force you to make repeated trips to the bathroom. Learned to say no to alcohol 2-3 hours to bedtime.
6. Avoid fluids at night. Drinking fluids might disrupt your sleep at night (to go to the bathroom).
7. Exercise regularly. You, however, shouldn’t exercise several hours to bedtime.
8. Bask in the sun. Allow some sunshine on your skin and eyes in the morning. This helps reset the circadian cycle making it easier to sleep at night.
9. Make sure you are comfortable. If your mattress is old and unsupportive your quest for better sleep will be in vain. Read these reviews and find the best mattress in Australia.
10. Seek professional help. If you have been trying to sleep to no avail, this could be a sign of an underlying condition. It could be the medications you might be taken, or even worse. Have a doctor run some tests to determine the cause. The doctor might refer you to a sleep expert for professional help.
Factors That Cause Sleep Problems in Older Adults
1. Illnesses and other health conditions. Some health conditions may be the reason you have sleepless nights. These include restless legs syndrome, sleep apnea, arthritis, etc. Seeking treatment for the same can/may help you sleep well at night.
2. Various medications. Some medications may interfere with your sleep patterns and ability to sleep. See a doctor if you suspect a drug is to blame for this. The doctor may adjust when you take the medication or change it altogether. Most doctors will change your prescription to enable you to get some shut-eye.
3. Change. Our bodies and minds change as we get older. Some of the transitions in life, such as illnesses, death of loved ones, and financial problems may cause one to be stressed, hence find it hard to fall or stay asleep. Learning to manage stress and embracing change can, however, help you overcome this.
4. Retirement. Retirement means you no longer have to wake up early to go to work. It also means you are idle most of the time, a factor that can affect your sleep. Getting your body moving and mind busy might however solve the problem. You could hit the gym, volunteer, spend time with loved ones, or even take on a new hobby.
That's all those tips that you can try to get a night of proper sleep at night. Just try one after the other, if one does not work for you.