Sleep Disorders and Aging (cont.)

Self-Care at Home

Sleep hygiene refers to sleep-improving lifestyles and habits. Changing your lifestyle and habits improves many sleep problems; therefore, sleep disorder treatment begins with improved sleep hygiene.  

• Maintain a regular wake-up time.



• Maintain a regular time to go to sleep.



• Avoid or decrease daytime naps.



• Exercise daily but not immediately before bedtime.



• Use the bed only for sleeping or sex.



• Do not read or watch television in bed.



• Do not use bedtime as worry time.



• Avoid heavy meals at bedtime.



• Avoid or limit alcohol, caffeine, and nicotine before bedtime.



• Maintain a routine period of preparation for bed, (for example, washing up and brushing teeth).



• Control the nighttime environment with comfortable temperature, quietness, and darkness.



• Wear comfortable, loose-fitting clothes to bed.



• If unable to sleep within 30 minutes, get out of bed and perform a soothing activity, such as listening to soft music or reading, but avoid exposure to bright light during these times.



• Get adequate exposure to bright light during the day.

Overweight people who are habitual loud snorers may be helped by weight loss. If you snore loudly, abstain from alcohol or sedatives before going to bed. You also should avoid sleeping on your back.
 
Avoid nonprescription, over-the-counter sleep aids. Examples are preparations that contain diphenhydramine (Benadryl), such as Tylenol PM. Their side effects can be very profound in older people.

Next: Medical Treatment »

Printer-Friendly Format

|

Email to a Friend