By DAWN KULESA
Now that everyone has a few more ideas on how to decrease stress, it is key to ensure to get a good night’s sleep to help the body truly rest and decompress. Getting enough rest is very important to overall well-being. According to the National Institutes of Health, good sleep can protect mental and physical health, quality of life, and safety. Poor sleep can increase the risk for health issues, such as high blood pressure, heart disease, and diabetes. Lack of quality sleep can also worsen memory, increase falls or accidents, create negative feelings, and put stress on relationships, according to the NIH.
Sleep is a complex process. As people age, how a person’s body sleeps changes. The National Institute on Aging notes that the amount of time sleeping decreases as a person ages, and it may be shorter and lighter than in younger adults. The following are healthy sleep habits to improve the quality of your sleep recommended by the NIH.
Create a calm environment for sleeping and practice better sleep habits to improve sleep. Get regular exercise to help ensure a good night’s sleep. However, try not to exercise within three hours before bedtime. If safety is a concern when it is dark, keep a phone on your nightstand with emergency numbers listed. Have an easy-to-reach lamp by your bed if you need to make a call during the night. It is also a good idea to have a nightlight in the hallway by your bedroom if you need to get up during the night. Ensure that you do not have throw rugs or cords in the path from your bedroom to the hallway, and from the bedroom to the bathroom. They could be hazards for slipping or falling in the dark. The bedroom should be the one room where a calm environment is created, free of junk or items associated with work stress or other stress triggers.
For those who have to work in the bedroom, divide the bed from the work area with a screen, eliminating any stressful reminders from your bed when it is time to sleep. Find ways to relax before bedtime each night. Create a calming routine before sleep, such as listening to peaceful music or reading an inspiring book. Try to follow a regular schedule going to sleep at the same time each night and getting up at the same time each day, even on weekends or when traveling. Keep the bedroom at a comfortable temperature for sleeping, not too cold or hot.
Remove some of the culprits that may be stealing sleep–like taking a nap in the late afternoon or early evening. Napping can have a negative impact on trying to go to sleep at a routine time. Having caffeine, such as coffee, tea, or chocolate late in the afternoon can disrupt sleep schedules, as caffeine can cause wakefulness at night. Avoid eating large meals within two to three hours of bedtime, and minimize drinking alcohol, even in small amounts, before sleep.
In the current 24/7 instant electronic access to information, using a cell phone, computer, or tablet in the bedroom can be disruptive to sleep. Watching television in the bedroom right before sleep can also interrupt a sleep routine.
If a person is tired all the time and feels unable to do the usual activities for more than two to three weeks, consult a doctor who can assess a potential medical condition that affects sleep and suggest treatment to improve sleep if a sleep disorder is evident.
Wishing everyone restful sleep and sweet dreams!
Dawn Kulesa is a Master of Social Work and board member of The Cambria Community Healthcare District
