A good night’s sleep is important, especially for older people. Older people can find it difficult to get to sleep at night due to various medical complications, and these problems get worse as they age. Sedative medications provide much needed relief from sleeping disorders.
Sleeping medications such as Zolpidem and Zopiclone tablets are popular among older people. However, just like with any other medications, there are certain side effects associated with these sleeping tablets that manifest when exceeding the recommended dosage.
Below are 10 tips that can help older people fall asleep at night without resorting to over dosage of sleeping tablets.
- Avoid smoking, alcohol, or large or spicy meals before bed time. The reason is that they stimulate the body and prevent you from falling asleep at night.
- You should not stay in bed and try to ‘chase sleep’. Instead it’s much better to get up and engage in an activity until you feel sleepy and tired.
- In order to reduce frequent trips to the bathroom at night, it’s important to avoid drinking fluids at least two hours before going to sleep, except when taking sleeping tablets.
- Your room should be warm and comfortable. It’s advisable to keep the thermostat at a comfortable temperature and use dark curtains. In addition, the room should be kept quiet by removing all sources of annoying sounds.
- Drink a glass of milk before going to bed. Milk contains substances that induce sleep naturally.
- Caffeinated drinks should not be consumed when going to bed at night.
- You could have a warm bath while reading or listening to music to unwind before going to bed. This habit will make your body prepare for sleep at night, making it easier to fall asleep.
- Keeping a scheduled sleep time will help your internal body clock get into a routine. As a result, you should not face any difficulty falling asleep.
- Staying fit by undertaking physical exercise during the day is another great way to easily fall asleep at night.
- Avoid sleeping during the day unless it’s a short nap. Sleeping for long hours during the day disturbs the natural sleep cycle and makes it difficult to get to sleep at night.
It is recommended that older people consider alternative treatment options that can be used along with medications to treat sleeping problems. As well as following the above advice, it is best to consult with a medical expert to treat the underlying cause of the sleeping condition. Whether your sleeping problem is caused by COPD, sleep apnoea, heartburn or diabetes, your doctor will assess your condition and recommend an effective treatment plan.
