LEE ANN BAUMER, ABR, SRS, CSA, Green, SRES
4550 W. Tilghman Street
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November 7, 2017 1:39 am
Nothing messes up your day like poor sleep the night before. The following tips from Senior Helpers can help you rest easier, every night.
Exercise during the day. Physical activity is recommended to improve both sleep quality and overall sleep duration. Try incorporating moderate aerobic exercise into your daily routine like swimming, fast walking or even ballroom dancing, but be sure to consult with your doctor before jumping into any new exercise regimens.
Implement a pre-bedtime ritual. Calming nighttime activities will help your body relax and slow down, making you better prepared for bed. Only one-third of us are able to fall asleep instantly, and activities such as listening to music, taking a warm bath and meditation are found helpful in expediting the unwinding process.
Avoid afternoon naps. Sleeping in the day can make it more difficult to fall and stay asleep at night. The good news? If you do find yourself needing some mid-day shut eye, limit naptime to 30 minutes or less.
Drink fewer fluids at night. Bathroom breaks are the most common sleep disruptor among older adults. Avoiding liquids a couple of hours before bedtime will limit how often you wake up to use the bathroom throughout the night.
Minimize technology use before bed. Too much light from video screens at bedtime can affect the production of melatonin, giving your body the impression you aren't ready for sleep. The best advice is to stop watching TV or using smartphones and other screen devices at least 30 minutes before bedtime to give your brain a rest and the correct signal that it is time for sleep.
Source: Senior Helpers
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