Sleep Enhancers
If you do not get sufficient rest or have difficulties with insomnia, try some of these “Sleep Suggestions.” These may promote restfulness and a good night’s repose. Keep a journal record to determine the cause of sleeplessness. Which make a difference for you?
• Avoid sedentary life. Exercise by walking, running, swimming, biking, and aerobic activities for 30 minutes, but not too close to bed time. Some say that vigorous exercise is the best way, and also go so far to say that it is the only way for older adults to have improved deep sleep.
• Have a light supper.
• If you have trouble nodding off, try listening to soothing relaxing music or nature sounds, or read a nonprofessional book like a biography or travelogue.
• Avoid caffeine [coffee, tea, fizzy drinks.] Avoid smoking and alcoholic beverages.
• Some people find it helpful to take a capsule or two of calcium citrate before bed.
• Get Vitamin B12 shots or take Vitamin B complex supplement.
• Turn your TV off early in the evening. Have no TV, mobile phone, computers/office equipment in bedroom. The bedroom is for sleeping and for enjoying your spouse.
• For sleep apnoea try sleeping on your side. Get treatment in a sleep disorders clinic.
• Have your bedroom noise free, cool, dark, ventilated, clean, with a comfortable bed.
• Eat a light evening meal best without protein and spicy foods 3 or 4 hours before bedtime - stomach needs a rest and sleep is better.
• Drink most liquids before 5 p.m. to avoid frequent wake-up trips to the bathroom.
• Do not “continue the work of the day into the evening” - change into evening activities.
• A change of pace is refreshing and allows the mind to wind down.
• Try to go to bed every night at the same time and get up at the same time.
• Short naps of 15-20 minutes may be helpful. Late naps may interfere with night sleep.
• Note the centuries old proverb “Early to bed, early to rise, makes a woman healthy, wealthy, and wise.”
• Put your problems aside when you go to bed. When you think of a problem, say to yourself - “I’m not going there.” Deal with the problem tomorrow.
• Take a warm Epson salts soaking bath with scented water, candle light and gentle music for special pre-bedtime calming after a stressful day.
• Avoid sleeping pills.
• Plan for a regular bedtime between 9:00 and 9:30 p.m. Sleep before midnight is more restoring than sleep after midnight.
• Apnea is a sleeping disorder. See a doctor or go to a sleep disorder clinic.
• By sleeping well, you recharge the battery and get energy for the next day’s activities.
WinWellness - Rest for the RESTLESS
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