Nearly everyone has difficulty getting to sleep from time to time, but if it’s an ongoing problem, a lack of sleep can really interfere with day to day functioning and affect your health.
Changing sleep patterns are normal as you age. Most people (but not all) find they wake earlier than they did when younger and get tired earlier in the evening.
If you or someone you care for has problems sleeping, have a look at these healthy sleep tips and try the ones that are relevant for you:
- Avoid caffeine, nicotine and alcohol before bedtime.
- Avoid heavy meals within two hours of bedtime.
- Avoid energetic exercise within three hours of bedtime.
- Develop a bedtime ritual so that your body knows you are getting ready to go to sleep.
- Reduce extreme light, temperature, and noise in your bedroom.
- Include an hour of quiet time before bed such as reading, watching TV or listening to music.
- Keep your sleep regular – same bedtime and same rise time.
- Aim for 8 hours of sleep each night.
- Avoid reading, watching TV or working in bed. Use your bedroom only for sleep and intimacy.
- If you can’t sleep after 20 minutes, get up and do something boring until you feel tired, then try again.
If these measures don’t help, see your doctor or speak to your local Life Pharmacist. They can discuss what’s happening and look at any other health conditions that could be affecting you.
