Page 18 - Senior Times - September 2018 - 25-09
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Page 18Senior Times - September 2018From The675 Wagner Dr, Battle Creek, MI (269) 969-6244 www.advantageliving.netShort Term Rehab | Spacious Private Rooms Specialized Alzheimer’s | Dementia UnitMost Insurances Accepted Including Medicare & MedicaidExcellent Care For An Independent LifeSLEEPING WELL IS HEALTHYSleeping well directly affects men- tal and physical health. Fall short and it can take a serious toll on daytime energy. You have much more control over the quality of your sleep than you probably realize. Just as how you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.Unhealthy daytime habits and life- style choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Finding justthe right practices will help you to enjoy better sleep at night, improve your mental and physical health,and improve how you think and feel during the day. Experiment with the following sleep tips to see which work best for you:Rule out medical causes for your sleep problems. A sleep disturbance may be a symptom of a physical or mental health issue, or a side-effect of certain medications.Stick to a regular sleep sched- ule. Support your biological clockby going to bed and getting up at the same time every day, including week- ends.Avoid sleeping in – even on weekends. The more your weekend/ weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, nap- ping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.Be smart about what you eat and drink. Caffeine, alcohol, and sugary foods can all disrupt your sleep, as can eating heavy meals or drinking lots of fluids too close to bedtime.Fight after-dinner drowsiness.If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.Get regular exercise. Regularexercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activ- ity on most days – but not too closeto bedtime. People who exercise regu- larly sleep better at night and feel less sleepy during the day. Regular exer- cise also improves the symptoms of insomnia and sleep apnea and increas- es the amount of time you spend in the deep, restorative stages of sleep.Enjoy daylight. Melatonin is a naturally occurring hormone con- trolled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark – making you sleepy – and less when it’s light – making you more alert. Expose yourself to bright sunlight in the morning. Spend more time outside during daylight.Develop a relaxing bedtime rou- tine. Avoid screens, work, and stress- ful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation tech- nique to prepare for sleep.Avoid bright screens before bed- time. That means your TV, computer screen, iPad, and other backlit reading devices. Schedule your TV to turn off a specific time to allow the room to be dark while sleeping.Keep noise down. If you can’t avoid or eliminate noise from neigh- bors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.Keep your room cool. Most peo- ple sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.Make sure your bed is comfort- able. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tan- gled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less sup- port.Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be eas- ier to resolve. Similarly, if a great idea is keeping you awake, make a noteof it on paper and fall back to sleep knowing you’ll be much more produc- tive after a good night’s rest.PUBLISHERSherii Sherban, Special to Senior Times900 Territorial Road W, Battle Creek, Michigan 49015 Call 269-968-0300 or lakeviewmgr@gmail.comAn apartment community for seniors 55 and older(Between Capital Avenue and 20th Street)A GREAT PLACE TO LIVE!No one funeral serviceis right for every person. That’s why we offer a variety of options for the most appropriate service, the most fitting farewell.105 Capital Ave., NE • 269-962-5527 • BATTLE CREEK | AUGUSTA | RICHLANDLABOR DAY SAVINGSBring in this ad and receive $10 off a box of batteries. OFFER EXPIRES: 09-30-18Sven & Dash learning new tricksOver 29 years serving our community! Locally owned & operated business.It makes a difference when you invest in locally owned businesses!SPECIALISTS IN HEARING CAREYou Deserve The Best... You Want Our Personalized, Affordable Carebattlecreekhearingaids.com269-979-64553566 Capital Ave SW • Battle Creek (One Mile South Of 1-94)269-953-1120300 Meadow Run Drive Suite 3 • Hastings, MIFollow us on FacebookWe Participate With Most Insurances Experience: Combined 50 Years In The Hearing Industry  Professionalism: We Offer ComprehensiveAudiologic & Hearing Aid Services New Technology: Our Audiologists Are Experts In The Latest Digital Hearing Aids Service & Follow-Up: We Offer A 60 Day Trial& Offer Up To 3 Years Warranty On All InstrumentsOur Friendly Knowledgeable Staff Will Help You Make An Informed Decision On Your Hearing Care Needs!Certified Audiologists: Paja Dickenson, MA, CCC-A  Edward J.Szumowski, Au.D  Hanna Klingaman, Au.DWalk-In Service Always Welcome For Cleaning & Repairs | Mon-Fri 9am - 5pm

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