NOTHING LIKE A GOOD NIGHT’S SLEEP
Lately, I’ve had trouble getting a full night’s sleep. It seems that if I go right to sleep after lying down, I wake up at 2:30 am and lie there for an hour before finally dozing off again. If it takes me half an hour to fall asleep, maybe I can go to 3 am before waking. Anyway, it’s hard to get those 7 to 8 hours of sleep a night that I keep hearing I should have. So now I take over-the-counter sleep aids like Unisom Sleep Tabs (doxylamine succinate), which is an antihistamine. But I know this can’t be a long-term solution because I’m gaining tolerance to them. Recently, I’ve been checking out online articles from my old standbys Mayo Clinic & Harvard and I found some good advice for seniors that, if you also have a sleep problem, may work for you. Here are excerpts from a Harvard article that has good recommendations: 8 Secrets to a Good Night’s Sleep
“Later in life there tends to be a decrease in the number of hours slept,” says Dr. Karen Carlson, associate professor of medicine at Harvard Medical School and director of Women’s Health Associates at Massachusetts General Hospital. “There are also some changes in the way the body regulates circadian rhythms,” she adds. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.
We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.
If you’ve been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. However, these drugs can have side effects—including appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams.
You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these eight tips to help you get a better night’s sleep:
- Exercise
Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm,” she says.
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Exit Facebook, Close laptop, Get into bed, Unlock phone, Check Facebook
Reserve bed for sleep and sex
Don’t use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. “The bed needs to be a stimulus for sleeping, not for wakefulness,” Dr. Carlson advises. Reserve your bed for sleeping and sex.
- Keep it comfortable
Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want “a quiet, dark, cool environment,” Dr. Carlson says. “All of these things promote sleep onset.”
- Start a sleep ritual
“Rituals help signal the body and mind that it’s coming to be time for sleep,” explains Dr. Carlson. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.
- Eat—but not too much
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.
- Avoid alcohol and caffeine
If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect. “People thinks it makes them a little sleepy, but it’s actually a stimulant and it disrupts sleep during the night,” Dr. Carlson says. Also stay away from anything acidic (such as citrus fruits and juices) or spicy, which can give you heartburn.
- De-stress
My bed is a magical place where I suddenly remember everything I was supposed to do.
The bills are piling up and your to-do list is a mile long. Daytime worries can bubble to the surface at night. “Stress is a stimulus. It activates the fight-or-flight hormones that work against sleeping,” Dr. Carlson says. Give yourself time to wind down before bed. “Learning some form of the relaxation response can promote good sleep and can also reduce daytime anxiety.” To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
- Get checked
An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters—restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.
Taking sleep medicines safely
If you’ve tried lifestyle changes and they aren’t working, your doctor may prescribe hypnotic sleep medications. These drugs can help you fall asleep faster and stay asleep longer, but they also can have side effects. Here are some tips for ensuring that you’re taking these medicines as safely as possible:
- Take only the lowest possible effective dose, for the shortest possible period of time.
- Call your doctor right away if you experience any side effects, such as excess sleepiness during the day or dizziness.
- While you’re taking the sleep medicine, also practice the good sleep habits outlined in this article.
I hope these suggestions help. #7 is especially meaningful to me. I’m now meditating for a few minutes right after I hit the sack, which seems to help—and I’m also trying it out when I wake up in the middle of the night.
Good luck! Sweet dreams!