Quality sleep is essential for physical and emotional well-being. The amount of sleep needed varies person to person. Older people usually require less sleep then younger children. The problem is considered chronic if it persists for three weeks or more. It is estimated that 60% of insomnia cases are of the chronic variety.
Healthy sleep tips:
- Avoid a heavy meal before bedtime and limit liquid intake in the evening as this can lead to nocturnal awakenings due to the need to urinate - this is especially true for the elderly. Finish eating at least 2-3 hours before your regular bedtime
- Avoid using caffeine and/or nicotine 4 hours before bedtime since they are stimulants.
- Avoid alcohol near bedtime since it results in fragmented and lighter sleep.
- Before retiring, drink a warm glass of milk.
- Avoid exercising near bedtime.
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool. This can be solved by wearing earplugs, or using window blinds.
- Avoid temperature extremes e.g. too hot or too cold - this can be solved by using an electric blanket or using an air conditioner.
- Avoid taking naps during the day.
- Do relaxing activities before bedtime (such as listening to soothing music, reading, yoga, etc)
- Keep a consistent schedule, go to bed and wake up at the same time everyday.
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