As we get older, we often take longer to fall asleep at night and we awaken in the night more easily, according to the National Sleep Foundation. Here are some things you can do to promote better sleep:

■ Exercise in the morning or afternoon, not in the evening or before bed.

■ Avoid stimulants such as caffeine for at least four or five hours before bed.

■ Try to go to bed at the same time every night and wake at the same time each morning.

■ Use the bed only for sleep or sexual activity. For example, watching TV or listening to the radio in bed is not good for long-term sleep health.

■ Avoid alcohol in the later evening (it increases awakenings later in the night).

If you can’t fall asleep after 20 minutes, get out of bed and do a quiet, relaxing activity such as reading or listening to music. When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat.

— Source: National Sleep Foundation




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