Last week we discussed the problems that can cause improper sleep and a few medical remedies that can perhaps be considered in their case, however they are not always recommended. This week we talk about improving your sleeping habits, things that you can do to improve your sleep with zero side effects. So read on and start enjoying the benefits of better sleep.
Poor sleep habits, including a poor sleep environment and poor daytime habits can be the main causes of sleep problems and low-quality sleep. In many cases, older adults develop these poor sleep habits over a lifetime but find they create more and more problems as they age. Fortunately, these habits are easy to improve. Even at any best old age home India may have, sleep disorders are found to be there and addressed by care takers.
Improve daytime habits for better sleep
- Be engaged. Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep. If you’re retired, try volunteering, joining a seniors’ group, or taking an adult education class.
- Improve your mood. A more positive mood and outlook can reduce sleep problems. Find someone you can talk to, preferably face-to-face, about your problems and worries.
- Exercise regularly. Exercise releases endorphins that can boost your mood and reduce stress, depression, and anxiety. Many Old Age Care Facilities make it a point to include these aspects in daily routine of the elders.
- Expose yourself to sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep curtains and shades open during the day, move your favorite chair to a sunny spot, or consider using a light therapy box to simulate daylight.
- Limit caffeine, alcohol, and nicotine. All are stimulants and interfere with the quality of your sleep.
Encourage better sleep at night
- Naturally boost your melatonin levels. Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-watt bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.
- Don’t read from a backlit device at night (such as an iPad). If you use a portable electronic device to read, use an eReader that is not backlit, i.e. one that requires an additional light source such as a soft bedside lamp.
- Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can cause sleep problems. Try using a sleep mask to help block out light.
- Use your bedroom only for sleep. By not working, watching TV, or using your computer in bed, you’ll come to associate the bedroom with sleep, , so when you get into bed your brain and body get a strong signal that it’s time to nod off.
- Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep is a surefire recipe for insomnia. Light emitted from a clock, telephone or other device can also disrupt your sleep.
- Keep a regular bedtime routine for better sleep
- Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
- Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
- Go to bed earlier. Adjust your bedtime to match when you feel like going to bed, even if that’s earlier than it used to be.
- Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down. Relaxation and stress management techniques, such as deep breathing and progressive muscle relaxation, take some practice but their benefits can be substantial.
Limit your use of sleeping aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use. Sleeping pills don’t address the causes of insomnia and can even make insomnia worse in the long run. Therefore, it’s best to limit sleeping pills to situations where your health or safety is threatened.
We hope that a few of these tips can be adopted in your daily routine. Do let us know the results in the comments and wait for our next post. As next week we shall discuss about napping. A practice that was common in earlier times, but these days has almost become extinct.
