Sleep and Falls

Sleep patterns change with age. Sleeping in the day, not sleeping at night, and early morning waking are common.

 Don’t worry too much if you’re struggling to sleep. Instead, try using relaxation as a positive action that you can take.

What you can do to help with sleep patterns:

• Limit your daytime sleep
• Be as active as you can during the day
• Have a set bedtime routine
• Milky drinks before bedtime may help
• Tea and coffee later in the day are likely to keep you awake. Try switching to decaffeinated versions of your favourite drinks
• Play relaxing music you enjoy, or that is especially good for relaxation, before going to bed
• Try not to worry about the things you cannot change

It is important to sleep in bed whenever possible. This helps to improve circulation, prevent sore skin, reduce swelling in limbs, and ensure all muscles in the body are relaxed.

Sleeping pills are a common risk factor for falls, especially if you find yourself falling in the night or in the morning. If you are on regular sleeping pills, you may wish to speak to your GP about this.

Fatigue and boredom can also affect how alert we feel, which can increase the risk of falls. Keep to a good routine and try to keep your mind active by doing crosswords, reading the paper, etc. Avoid sleeping for too long during the day, and pace yourself to manage fatigue.

Rolling out of bed

If you are rolling out of bed, consider;

• Changing the side of the bed you sleep on, or sleeping more centrally in the bed.
• Speak to your GP if you’re taking sleeping tablets or sedatives.
• Place a small towel under the edge of the fitted sheet to create a small barrier to alert you to being near the edge of the bed.
• Elevate the edge of the mattress.

If you are falling from the bed when you are trying to get in or out, consider:

• Adapting the height of the bed - if it is too low, it might be easy to get in, but harder to get out
• If the bed is too high, it will be hard to get in, and you may ‘slide’ off. Remove casters, or invest in a shallower mattress
• The sheets are too slippery.
• The edge of the mattress is too soft.
• Bed handles to assist with your bed transfer. Speak to occupational therapy or other health professionals for advice.         

Find Support

Please find below useful links, relevant resources and contact information. All links open in a new window and may include links to websites, videos, and PDF files for downloading and printing. 

[box]

Local Support 

Visit our Help and Contacts section
Find local help and support
Find help to stay active in your area
Find local home safety support

[/box]

[box]

Social Services

You are struggling with day-to-day living at home, and you feel you might need care support.

Staffordshire County Council
Phone: 0300 111 8010 (Monday to Friday 9am to 5pm)    

Stoke-on-Trent City Council 
Phone: 0800 561 0015  

[/box]

[box]

Support with Specific Conditions

UHNM - Adult Sleep Service
University Hospitals of North Midlands NHS Trust (UHNM) - Adult Sleep Service for common sleep problems.

[/box]

[box]

Helpful Links 

Guide to improving sleep - NHS (video)
How to improve your sleep - Age UK

[/box]

[box]

More on this website

Visit our Information and Advice section
Visit our Staying Active section
Visit our Home Safety section
Visit our Help and Contacts section 
Start your online Self-Assessment

[/box]