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Q
“It
is increasingly harder to get a full night’s rest.
What can I do to help myself?”
A
Difficulty falling or staying
asleep is a common problem. According to the National Sleep Foundation,
about half of Americans report sleep difficulty at least occasionally
and over 50% of men and women over the age of 65 complain of at least
one chronic sleep problem. This can result in a negative impact on
concentration, productivity and mood.
What
can you do? There are three areas that you can control to improve your
sleep patterns.
-
Aim
for better daytime habits
- limit naps during the day to 30 minutes or less - limit caffeine
and alcohol several hours prior to bedtime
- avoid smoking several hours prior to bedtime
- expose yourself to bright light/sunlight soon after
awakening
- exercise earlier in the day to avoid stimulating the body close to
bedtime
-
Prepare
a better pre-sleep ritual
- relax for a while before going to bed
- enjoy only light snacks prior to bed time
- make a list of any concerns or tasks for the next day
- avoid "over-the-counter" sleep aids (always check
with your doctor prior to starting or stopping an
"over-the-counter medicine or supplement)
-
Tips
for getting back to sleep
- avoid stimulating the brain with activities such as television -
avoid exposing yourself to bright light
- focus on repetitive or mindless things using visualization or
"day dreaming"
- snack on a food that contains tryptophan (causes feelings of
sleepiness), such as milk, cottage cheese, yogurt, ice cream,
chicken, turkey, cashews, soy beans, and tuna
source:
www.helpguide.org
St.
Andrew's At-Home Services helps to serve the needs of older adults and
their families in the comfort of their home. Services can be
available on a sliding scale based on economic need and funds
available. For
more information, please call (314) 726-5766 or visit them at www.silverselect.com.
St Andrew's At-Home Services is a not-for profit division of St.
Andrew's Resources for Seniors, an Episcopal-Presbyterian organization
serving older adults and their families since 1961.
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