Page 11 - Senior Times South Central Michigan May 2022 - 29-05
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Get Sunlight During the Day – While artificial light in the evening can inhibit sleep, natural light during the day encour- ages a healthy sleep-wake cycle. Exposing yourself to natural light upon waking can shift your internal clock so that you natu- rally start waking up earlier.
Morning – Exercise at any time of the day helps people sleep better. Some experts recommend no exercise before bed, but there is little evidence that it impairs sleep. However, working out in the morning
Don’t Rely on Sleeping Pills – The scientific consensus is that popular pre- scription sleeping pills offer no significant improvements in the quality of sleep. The seeming effectiveness of sleeping pills may be due in part to the placebo effect or because some of these sleeping pills cause short-term memory loss that lead people to believe they slept better than they actually did – they don’t remember all the tossing and turning.
No TV or Tablets in the Bedroom – In a media- and tech-obsessed world, this may be easier said than done. Try to limit your bedroom activities to sleep and sex only, and keep computers, TVs, tablets, and work materials out of the room. This can help strengthen the mental association between your bedroom and sleep. It also helps you avoid the sleep suppressing blue light your TV and other electronics emit.
has the advantage of exposing you to that all-important sunshine, helping you set your circadian rhythm.
Create a Cozy Sleep Environment
Avoid Big Meals in the Evening – Going to bed on a full stomach can make it more likely that stomach acid will back up into your esophagus and cause night- time heartburn. Stop all food and beverage (with the exception of water) within three hours of bedtime.
Don’t Worry If You Wake Up in the Middle of the Night – Some experts say that sleep broken up into two distinct cycles is more natural and historically prevalent than todays expected seven to eight-hour uninterrupted stretch. If you wake up in the middle of the night and can’t get back to sleep in about 20 min- utes, get up and read or listen to quiet music. And keep the lights dim, as bright light can stimulate your internal clock.
– Transform your bedroom into a tran- quil haven. The temperature should be cool. Beware of ambient light and noise. Consider investing in earplugs and heavy curtains, blackout shades, or an eye mask. If you’re tossing and turning or waking up stiff and sore, it may be time to purchase a new pillow or mattress. Keep pets out of the bed – maybe even out of the bedroom.
Laugh in the Evening – When under stress, the body releases stress hormones like cortisol. Relentless stress can keep cortisol levels high throughout the day, which can suppress sleep. While there are many relaxation techniques that can help lower cortisol in the evening and court sleep, laughter may be the best medicine. Laughter significantly lowers cortisol lev- els and returns the body to a more relaxed state.
Exercise Regularly, Ideally in the
Senior Times - May 2022
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sleepy until later. What’s worse, while any sort of light can suppress melatonin, the blue wavelengths produced by many kinds of energy-efficient light bulbs and electronic screens, like TVs, computers, smartphones, and tablets slow the release of melatonin with particular effectiveness.
Curb Caffeine in the Afternoon, Nix the Nightcap – Caffeine typically stays in your system for four to six hours, so cut yourself off in the early afternoon. While alcohol can make you drowsy and help
you fall asleep, it disrupts or prevents rapid eye movement (REM) and deep sleep, two distinct stages of sleep when learning and restoration occurs. Instead, you remain in a light stage of sleep where you can be easi- ly woken up.
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