“Your future depends on your dreams, so go to sleep.”
– Mesut Barazany
Sleep is something that we all cannot seem to get enough of, and that can have damaging effects on our health! Getting the right amount of sleep is essential for our wellbeing. Unfortunately, the older we get the more difficult it can be to fall asleep and stay asleep.
Sleep patterns change with age. You experience less deep sleep overall which can cause negative effects of sleep deprivation. Problems related to sleep deprivation include memory issues, increased risk of depression, higher risk of falls, and more. Those who are 65 years or older need at least 7-9 hours of quality sleep. Thankfully there are ways to help you get a better, more restful sleep!
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Having a routine is important.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Avoid using electronic devices, such as TVs, computers, and smart phones, at bedtime. Or if it helps to remove them from your bedroom.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Exercise more. Being physically active during the day can help you fall asleep more easily at night. Walking for 30 minutes, 4 times a week, can help tremendously.
- Having a relaxing time before going to bed will help you fall asleep. Avoid screens and add a calming book or soft soothing music.
A good night’s sleep can have amazing benefits on your health. It can help to boost your mood since your brain clears harmful toxins while you sleep. Quality sleep also lowers your risk of various diseases and improves your concentration and memory!
Sleep is the best medicine.