Tips on Managing Insomnia Geriatrics Many people have difficulties in falling or staying asleep. Sleep problems are common and can make you feel tired during the day. This can affect your mood, concentration and energy levels. Feeling tired during the day prevents you from taking part in your usual daily activities, resulting in poorer quality of life. Sleep problems are usually the result of bodily discomfort, thoughts or worries, or outside factors.
☐ Maintain a regular sleep routine. Go the bed around the same time every day. Wake up at a regular time even on days off and on weekends. ☐ Avoid daytime naps if possible. ☐
If you are unable to fall asleep or stay asleep, get out of bed and sit in the dark. Return to bed only when you are sleepy.
☐ Do not watch TV, read or use the phone and computer in bed.
As recommended by the American Sleep Association, good sleep hygiene can help improve your sleep.
☐ Do not drink caffeine inappropriately. The effects of caffeine can last for several hours.
Some tips on how to improve your sleep ☐ Go to bed only when you are sleepy.
☐ If you drink caffeine, do so only before noon. ☐ Avoid cigarettes, alcohol and other over-the-counter medications that may affect sleep.