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 The
experts offer seniors these ideas to improve a
night’s sleep:
1. Avoid alcohol. Liquor
can cause initial sleepiness but results in insomnia.
2. Avoid caffeine. Pass up coffee, tea,
soda and chocolate after lunchtime. Don’t forget
that decaffeinated coffee still contains some
caffeine, around 3 percent.
3. Avoid other stimulants, including nicotine
and some drugs.
4. Avoid long naps. If you nap during the
day, limit it to 30 minutes in the early afternoon.
5. Spend time outdoors. The light helps
stimulate your circadian rhythms, otherwise known
as your internal clock.
6. Exercise. Older people should have a
regular schedule that includes activities within
their physical abilities — walking, swimming or
even sitting in a chair doing leg lifts. The best
time to exercise is about six hours before bedtime
because exercise raises your body temperature,
and it takes it about six hours to come back down.
That temperature drop tells the body that it’s
time for sleep.
7. Keep a consistent sleeping/waking schedule.
A daily routine keeps your biological clock healthy.
8. Don’t stay in bed too long in the morning.
People who can’t sleep very well typically lay
awake in bed or extend their sleep period into
the morning.
9. Don’t lie awake in bed at night trying to
sleep. Most people can fall asleep in 15 or
20 minutes. If you can’t, get out of bed, go to
another room and do something sedentary. Return
to the bedroom when you think you are sleepy enough
and try again. Repeat the cycle if necessary.
10. Avoid going to bed too hungry or too full,
and avoid foods that cause stomach discomfort.
Talk to your doctor or consider going to a sleep
center if you think you have a problem sleeping.
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