Our Ask An Angel correspondent is Re Kielar, Life Care Navigation Specialist in the area of senior home care.
Q. I never had trouble falling asleep or sleeping through the night. I would say over the past few years, this has changed and I am very frustrated. I don’t feel refreshed in the morning. You probably encounter this with others, what can I do?
A. When we struggle with getting restful sleep, it is very frustrating. It is a part of life we don’t like, but hopefully there can be a few things you can do to encourage a better night’s rest. The first thing I wonder about is if your evening habits have changed in any way. Do you spend time on your computer or smart phone before you go to bed? Research is showing that time in front of your screen, whether a phone, computer, or tablet before bedtime can send mixed signals to your brain. Blue light from electronic devices tricks the brain into thinking it is not time for sleep. So, I would turn off the technology at least one hour before bedtime. Make sure you eat at least three hours before bedtime. I know if I have a meal too close to bedtime, I will pay for it with a restless night! Limit your beverage intake before bed as well. If you are sensitive to caffeine, pay close attention to the time of day you drink that cup of coffee. Have you started taking afternoon naps? A nap is wonderful, but if it is too long or too late in the afternoon, that nap may rob you of your nighttime rest! It is important to create a routine that will help you have a systematic approach to bedtime. With a routine, your body will know it is time to switch gears to settle down to sleep. Make sure your sleeping area is free of anything that would keep you up. Your sleeping area is the place where your body and brain are recharged, and this happens when the body is at full rest. Some people keep a diary, recording the events of the day and then reflecting on how they slept in the evening. This record can expose telltale behaviors or activities that might reveal what could be blocking a good night’s sleep. A breathing technique called four square breathing has had good reviews. It simply requires a full exhale through your mouth, and then a deep inhale through your nose to a mental count of four. Hold that breath for a count of at least four to seven seconds. Exhale slowly, completely through your mouth, to a count of seven. Repeat four times. On a side note, a dear friend swears by eating a banana and drinking a glass of milk when she has insomnia. She says it works for her every time. I don’t how that would work for others, but who knows? If lack of sleep continues, then it might be time to consult your physician so you can understand more fully what might be going on.
Have a question for our angel correspondent? You can send our angel an email to rkielar@visitingangels.com or send your question via mail to Ask An Angel, 65 Woodbury St., South Elgin, IL 60177.
2 Comments
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