Source: The Care Guide

Sleep is essential to well-being, quality of life and overall health. A common misconception is that older individuals require less sleep and older people themselves believe they need less sleep than younger people.

Many clinicians are unaware of the serious conditions associated with insomnia in older adults. Older adults with sleep-related problems are more likely to be depressed, suffer attention and memory problems, experience daytime sleepiness and are at higher risk of falls than those who have good quality of sleep.

The following are tips for healthful sleep hygiene:

Do:

• Go to bed at the same time each night, and get up and out of bed at the same time each morning
• Keep your bedroom/sleeping area dark, cool, quiet, restful and comfortable
• If you cannot fall asleep within 20 minutes, get out of bed and read something boring until you feel sleepy
• Engage in physical activity, outdoors if possible, during the day (at least 4 hours before bedtime)
• Take a hot bath 60-90 minutes before bedtime
• Listen to soft or soothing music
• Use visualization - picture a relaxing scene

Do not:

• Drink caffeinated beverages for at least 6 hours before going to bed. This includes coffee, tea and soda
• Drink alcohol at bedtime or for 2 hours before bedtime, daytime alcohol consumption should be in moderation
• Smoke cigarettes at least 4 hours before bedtime, of course, it's best not to smoke at all
• Fall asleep with the television on
• Exercise within 4 hours of going to bed 
• Read stimulating material while in bed just before turning out the lights
• Take a long nap during the day (more than 30 minutes)
• Go to bed too hungry or too full. If hungry, a light carbohydrate snack (e.g. crackers with milk) may help.