Here at Nurses on Demand, we understand the value of a solid night’s rest! It is imperative to the health of our patients as well as our nurses.

We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes. Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.

5 Quick Tips for a Good Night Sleep

1. Get some exercise during the day – Move your body and get those steps in!
2. Avoid caffeine – Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep patterns. Therefore, it is best to avoid caffeine for at least 4 hours before going to bed.In some people, consuming caffeine at any time of the day could have a negative impact on sleep quality.
3. Create a consistent sleeping pattern – As a child you may have been read a story and tucked into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect.
4. Practice mindfulness and meditation – A guided meditation before bed can help with breathing and easing your mind after a tough day.
5. Avoid using your cell phone – The light from these devices may make it difficult for you to fall asleep.

If you’ve tried lifestyle changes and they aren’t working, your doctor may prescribe hypnotic sleep medications. These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects. Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need. Trying the tips above can increase the chance of falling asleep without needing to use any sleep aids.