How to get a good night’s sleep

Skills  Assignment Text One

Ever since he retired, Edward dreads going to bed at night. He’s afraid that when he turns off his light, he will just lie there with his eyes open and his mind racing. “How can I break this cycle?” he asks. “I’m so tired—I need to get some sleep.”

Just like Edward, you want a good night’s rest. Getting enough sleep helps you stay healthy and alert. But, many older people don’t sleep well. If you’re always sleepy or you find it hard to get enough sleep at night, it may be time to see a doctor. Waking up every day feeling tired is a sign that you are not getting the rest you need.

Get a Good Night’s Sleep

Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas:

  • Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
  • Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.
  • Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.
  • Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.
  • Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.
  • Use low lighting in the evenings and as you prepare for bed.
  • Exercise at regular times each day but not within 3 hours of your bedtime.
  • Avoid eating large meals close to bedtime—they can keep you awake.
  • Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
  • Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

Tips to Help You Fall Asleep

You may have heard about some tricks to help you fall asleep. You don’t really have to count sheep—you could try counting slowly to 100. Some people find that playing mental games makes them sleepy. For example, tell yourself it is 5 minutes before you have to get up, and you’re just trying to get a little bit more sleep.

Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.

Use your bedroom only for sleeping. After turning off the light, give yourself about 20 minutes to fall asleep. If you’re still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.

If you feel tired and unable to do your activities for more than 2 or 3 weeks, you may have a sleep problem. Talk with your doctor about changes you can make to get a better night’s sleep.

Excerpts taken from:

https://www.nia.nih.gov/health/publication/good-nights-sleep

Retrieved 09/05/17

 

Advertisements

About International House Buenos Aires Teacher Training

At International House Buenos Aires Teacher Training we teach languages and train teachers. As part of the International House World Organisation (IHWO), one of the leading language providers worldwide, our goal is to promote excellence in language education. We provide high quality English & Spanish language instruction and internationally recognised teacher training courses, which aim to increase standards in teaching and learning in wider contexts.
This entry was posted in Posts in English. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s