Sleep Your Way to Better Balance

Did you know people who sleep for less than 5 hours a night increase their risk of having a fall by 50%?Or that elderly men who suffer from poor sleep also walk more slowly and have lower grip strength compared to those who sleep well? Or that elderly women who sleep poorly are slower to get out of a chair and into a standing position?In numerous studies on sleep and health in adults over 65, researchers have found that those who sleep well suffer fewer other health problems than those who have insomnia or disturbed sleep patterns.Poor sleep affects balance in 3 ways:

1. It makes you tired during the day, so you are likely to be less alert. You may not notice your cat curled up on the rug, until you trip over it.

2. Your reaction times become slower, so you need more time between noticing something that may trip you up, and being able to take avoiding action (step around the cat, for example).

3. Daytime sleepiness also makes you less motivated to take your exercise class or go for a walk. But without daily exercise, you'll lose the strength in your muscles and any stiffness will increase, which means your balance will become worse.

So what can you do to improve your sleep quality? Sometimes having a nap during the day can help catch up on one night of disrupted sleep, but if poor sleep is an every night problem for you, it might be worth reviewing your sleep habits. The following are known to help people sleep better:

• Try to keep to the same routine, always going to bed and getting up at the same time each day

• Have a warm milky drink or a banana shortly before bedtime

• Don't drink caffeinated drinks in the afternoon or evening

• Don't drink alcohol: it might make you feel sleepy to start with, but it disrupts sleep quality

• Don't eat very large or spicy meals late at night

• Take some exercise, even a walk, each day

• Don't watch television or use a computer as part of your night time routine, as the screen will stimulate your brain, not relax it

• Keep your bedroom quiet, dark and cool, ideally 60-67 degrees

• Listen to some relaxing music before bed

• Read or listen to an audio book before bed

• Think about changing your pillow or mattress if they are no longer comfortable and supporting

Further information, including regarding foods that can help promote sleep can be found from the National Sleep Foundation.