Our Ask An Angel correspondent is Arlene Petersen, Life Care Navigation Specialist in the area of senior home care.
Q. Help, I cannot sleep at night. I can fall asleep fine, but then I wake up in the middle of the night and canât fall back asleep.
A. Â It is very frustrating when we donât get a good nightâs rest. At times, I wake up in the middle of the night only to find my mind taken over with so many thoughts that I canât fall back asleep. There are a few things we can do to help get back to a restful state:
The four square breathing technique is something I learned from my chiropractor. Simply take a deep breath in, doing so to a count of four. Hold that breath for another four counts. Slowly exhale, again, to a count of four, and then hold again for another count of four. Repeat the process four times. This calming technique also works when you feel anxious or stressed. Most of the time I fall asleep before I complete the process.
Another helpful tip for when your mind begins to race is to write down all the things that are pressing in your mind. If I am going through a particularly busy time in my life, I will try to journal before I go to bed. When I do this, I can empty my âtankâ before turning in.
As we age, our sleep patterns do change, and it is important to get sufficient rest. Getting proper rest improves our immune system, so it is important to engage in activities that will promote good sleep. Some of those things include daily exercise, eating properly, and watching caffeine intake, especially in the evening.
Also, if you like to nap, make sure you take a short nap, rather than a long one. A friend of mine naps for 15 to 20 minutes a day, and thatâs all she needs. She sets a timer so that she doesnât oversleep. When she wakes up, she is completely refreshed. A regular schedule is another great way to promote good sleep. Combining this with a calming bedtime ritual is a winning combination.
Read a good book, meditate, write in a journal, take a warm bath or shower, practice your breathing exercises, or listen to relaxing music. All of these will deliver a signal to your body that says âbedtime is here!”
⢠Have a question for our angel correspondent? You can send our angel an email to apetersen@visitingangels.com or send your question via mail to Ask An Angel, 65 Woodbury St., South Elgin, IL 60177.
