Tips & ideas to combat sleeping problem among elderly

Practice proper sleeping habits:

• Stick to a regular bedtime. Go to sleep and get up at the same time each day, even on Saturday/Sunday/holidays
• Establish pre-sleep rituals such as listening to soft music, or reading to relax body & mind
• Take warm bath/ soak feet into warm water
• Take time to calm down before turn out the lights
• Turn off your electronic devices and TV an hour before bed
• Avoiding smoking close to bed time
• Refraining from caffeine within six hours of bed time
• Avoiding/cut off alcohol and sleeping pills
• Take a mid-afternoon nap if elderly needed (not more than 90min)
• Drink less fluids at night as trips to the bathroom will break up sleep
• Carry on deep breathing exercise as relaxation techniques

 
Environmental modification:

• Choose warm lights as bed side lighting
• Keep a cool and comfortable bedroom
• Prepare soft mattress & pillow bolster, warm blanket
• Try calm aroma within bedroom

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