![]() And alarming or unsettling shows or movies, like horror movies, may keep you awake. The light from these devices may make it difficult for you to fall asleep. ![]() Try not to watch television or use your computer, cell phone, or tablet in the bedroom.Some people read a book, listen to soothing music, or soak in a warm bath. Take time to relax before bedtime each night. Avoid napping in the late afternoon or evening, if you can.Go to sleep and get up at the same time each day, even on weekends or when you are traveling. You can do many things to help you get a good night’s sleep. Read and share this infographic to get tips on how to get a good night's sleep.īeing older doesn’t mean you have to be tired all the time. No matter the reason, if you don’t get a good night’s sleep, the next day you may: Feeling sick or being in pain can make it hard to sleep. There are many reasons why older people may not get enough sleep at night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. Older adults need about the same amount of sleep as all adults-7 to 9 hours each night. Waking up every day feeling tired is a sign that you are not getting the rest you need. If you’re always sleepy or you find it hard to get enough sleep at night, it may be time to see a doctor. Getting enough sleep helps you stay healthy and alert. Just like Edward, you want a good night’s rest. He’s afraid that when he turns off his light, he will just lie there with his eyes open and his mind racing. Alzheimer’s Disease and Sleep-A Special ProblemĮver since he retired, Edward dreads going to bed at night.If you are having trouble falling asleep after 20 minutes of turning off the lights (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy - like that cup of tea and a book.Try pairing it with a good book and making it a mini-routine to end your night. Chamomile and other herbal teas can help relax and sooth the body, which can make it easier to fall asleep. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress and prevent it from interfering with sleep later. ![]() Plan for 15 minutes during the day to process these thoughts. When your mind is racing with concerns while you’re trying to fall asleep, that can make it nearly impossible to drift off. Try to get your workouts in at least three hours before you turn in. But make sure your more intense workouts aren’t too close to bedtime. Exercise is a great stress reliever and has been shown to improve the quality of sleep, particularly for people with insomnia. Avoid caffeine, alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.You can also try focusing on your breathing, consciously taking deep breaths in and out, until you feel calmer. The reason being when you keep your brain focused on one thing helps you power down. It might sound a little silly, but it works. Going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy. Finding a tech-free way to wind down can help soothe stress. The blue light emitted by digital devices-including TVs, phones, laptops, and tablets-can throw off your body’s internal clock, so avoid them before bedtime. ![]() Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, deep breathing, or meditation, all of which boost sleep time and quality.
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