Sleeping definitely gets more difficult as you get older. With that in mind, a new report has loads of sleep tips designed specifically for those who are older than 50.
The report is authored by the Global Council on Brain Health, a group convened by the AARP, and looks at the link between brain health and sleep. It’s packed with more than 40 great sleep tips to help those who are at or nearing retirement. You can read the full report at this link, but here’s a look at some of the better advice:
- Get up at the same time every day, seven days a week.
- Expose yourself to daylight.
- Avoid caffeine after lunchtime.
- Restrict fluids (including alcohol) and food for three hours before bed.
- If you find yourself falling asleep in front of the TV, go to bed earlier.
- If you’re drowsy well before bedtime, get up and move around.
- Go to bed only when you feel drowsy enough for sleep.
- Avoid over-the-counter medications that claim to help you sleep.
- If your pets tend to wake you in the night, keep them out of the bedroom.
- Keep smartphones, tablets, and computers out of the bedroom when sleeping.
If you have trouble sleeping:
- Don’t stay in bed if you’re not sleepy. If you can’t fall asleep, get out of bed and relax until you’re tired.
- Don’t lay in bed if you’re not going to sleep. For example, if you sleep for seven hours, you should only be in bed for about 7.5 hours per day, not nine or ten.
- Wear socks to bed if you tend to wake up cold.
- Avoid arguments in the evening.