Elder Respect

Don’t accept sleep problems as a natural part of growing older. Many factors that contribute to poor sleeping habits canand shouldbe treated, either by doctors or by changing your approach to your sleeping patterns. First, though, let’s cover the importance of quality sleep for older adults. A National Sleep Foundation poll connected good sleeping habits with overall health. The poll also discovered that “among older adults, more positive moods and outlooks as well as having more active and ‘engaged’ lifestyles (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7-9 hours and fewer sleep complaints.”Some of the most common causes of poor sleeping are side effects from prescription drugs or alcohol, a sedentary lifestyle, chronic pain from arthritis or other diseases, and depression. These causes can manifest themselves in insomnia, waking up too early, and frequent awakening during the night.If you think that your sleeping problems may stem from a medical issue, you should seek out a physician to recommend treatment. They should be able to recommend medication or other options, or help in dealing with the side effects of an existing medication. If your sleeping problems do not seem to be connected to a medical condition, however, there are some other steps you can take.

• Read a book to relax your mind before sleeping.
• Get a massage from your significant other.
• Avoid alcohol in the hour and a half before bed. Avoid large or spicy meals in the three hours before bed, but do have a light snack like crackers, yogurt, and/or milk.
• Take a brief nap during the day. Try to shoot for between 15 and 30 minutes, and restrict naps to the early afternoon.
• Stick to a schedule with your sleeping. That means going to bed and waking up at the same times every day, including weekends.
• Increase your activity level during the day. This can include either exercise (even gentle varieties like gardening or golfing) or social activities with friends, family, or work associates.
• Quit smoking, or avoid it in the three hours before bedtime.
• Get at least two hours of sunlight each daythe light increases melatonin, the naturally-occurring compound that regulates the sleep-wake cycle.
• Avoid using sleeping aids or pills for an extended amount of time. Such products are not meant to be used regularly or over long periods, and may result in more problems than they cure.

Hopefully this information will help you in reaching a better and more productive sleep cycle. We will continue to bring you information on how you can reach your full potential in later life.