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.
☐ Avoid heavy meals just before bedtime. If you are hungry though, a light snack before bed may help you sleep. ☐ Exercise regularly. Avoid rigorous exercise before bedtime. ☐
Have a quiet comfortable bedroom. Keep the room temperature comfortable. Switch off the TV and other devices producing noise that may affect sleep. Keep the bedroom dark and switch off bright lights.
☐ Stop looking at the clock if you are unable to sleep. ☐
Have a comfortable routine before bed such as a warm bath and quiet time for meditation to help you relax. Sometimes listening to soothing music can help you relax before bed.
☐
If you have symptoms such as pain or breathlessness that affect your sleep, please inform your doctor.
☐
Some medications may interfere with sleep. If you are uncertain, check with your doctor.
☐ Raise your questions or worries with your doctor, who may be able to guide you. If your sleep problems persist despite good sleep hygiene, inform your doctor who may prescribe medicine to help with sleep. Good sleep is important to all people. If you have any questions or concerns about your sleep, speak to your doctor.
Yishun Health is a network of medical institutions and health facilities in the north of Singapore, under the National Healthcare Group. Admiralty Medical Centre • (65) 6807 8000 • www.admiraltymedicalcentre.com.sg Khoo Teck Puat Hospital • (65) 6555 8000 • www.ktph.com.sg Yishun Community Hospital • (65) 6807 8800 • www.yishuncommunityhospital.com.sg The information is correct at the time of printing and subject to revision without further notice.
GRM.TS.17.0619