People over 50 have been given some sleep tips by the charity Age UK who note that sleeping soundly gets harder as we age but getting enough rest is important to keep mentally sharp. As we age our sleep patterns change and we become more inclined to wake during the night and get up earlier which can affect our long term health. There are lots of good recommendations to help with sleep that they give, but no mention of what to do about alleviating stress, a snoring partner, children who stay up later than you and come in at all hours or how to block out aeroplanes, birds, cars, sirens, people when you live in urban areas. I sleep terribly these days, but I haven’t really found that any other their suggestions help. My main solution is to not get stressed about insomnia. Just lie there until you go back to sleep. Reading in bed before you go to sleep helps and so does trying to do some breathing exercises and/or mindfulness before going to sleep as this can help push away some of the concerns you are dealing with, in order to relax. Also try putting a few drops of lavender oil on your pillow as this helps me. Hot toddy’s?? That might help get you through the winter months. Or what about having the Dr Seuss’s Sleep Book next to your bed, that story induces a number of yawns almost straight away and can lull you off to sleep….
Additionally the study recommends that we aim to get seven to eight hours of sleep a night and gives tips on how to achieve this which include the following:-
Avoid caffeine after midday
Keep daytime naps to less than half an hour.
Get up at the same time every day
Expose yourself to natural sunlight during the daytime
Don’t drink alcohol to help you to sleep
Try to eat dinner about three hours before going to bed
Don’t look at an electronic screen of any kind after you get into bed – tablet, phone, laptop, etc
Avoid using over-the-counter sleep preparations
Wear socks to keep your feet warm in bed
Don’t sleep with pets in the bedroom
Avoid arguments with spouse or partner before going to bed
Love to hear what your top tips are?
C
January 13, 2017For cutting out noise I use a little cotton wool gently placed in the most accessible bit of each ear opening. Works pretty well.
🙂
C.
Family Affairs
January 13, 2017I use full on wax earplugs as only thing that blocks all the noise…but not every night!