Here are ways the elderly can improve there sleep

Many of us have trouble sleeping at some point in our lives. Here are some ways to improve sleep quality.

Set a regular bedtime and waking up time

When deciding on a time to go to sleep, make sure it's around a time that you are naturally tired, so that you don't become irritable and toss and turn for hours. Try to wake up at the same time each day, too. If you are getting enough sleep your body should act as a natural alarm clock waking you up at a similar time each morning. To ensure that your sleeping routine continues to work, try not to break your sleeping pattern over the weekends, as this can throw off your sleeping pattern for the rest of the week.

Get regular exercise

Exercising has many benefits, including reducing stress and anxiety, losing weight, and sleeping. Just 20 minutes of exercise a day will help you sleep. This doesn't have to be vigorously or all in one go, it can be done in 5-10 minute sections. Exercises such as yoga and gentle stretching will also help you sleep.

Have a healthy diet

Having a healthy diet will make a considerable amount of difference to how well you sleep. Different types of food and drinks can cause sleep problems, so here are a few things to avoid:

Don't drink alcohol in the evening
A lot of people rely on alcohol before bed to help them sleep, however alcohol actually ruins sleep. Although alcohol makes you fall asleep faster, it reduces the quality of your sleep and will often result in you waking up during the night.

Have small meals in the evening
Having big meals before bed, especially fatty ones, can cause problems when you are trying to sleep. Try to avoid eating at least two hours before you go to bed.

Control your anxiety levels

Anxiety and stress is one of the biggest offenders in keeping you awake at night. Managing your anxiety and stress levels is very important. Try using mindfulness or other techniques, such as deep breathing, to find out which techniques suit you best.

Associate your bed with sleeping

Many of us get into bed and spend several hours watching TV, playing on our laptops and Ipads and looking at our phones. Try to get rid of any distractions when you are in bed and make sure you are in a dark room. Your brain will soon understand that getting into bed means sleep, allowing your body to relax and your brain to release Melatonin.