Brandy Wismer, M.S.Ed
Do you find yourself falling asleep and then waking up in the middle of the night? If so, you have a lot of company. According to a 2005 National Sleep Foundation poll, 39% of people over 65 say they wake up a lot during the night. As we age certain biological changes make sleep more difficult.
The sleep-wake cycles don’t work as well and can cause older adults to become sleepy in the early evening and to wake up too early in the morning or wake throughout the night. Medical conditions causing pain, GI and respiratory problems can also disrupt sleep. Sleep apnea, in which a person briefly stops breathing during sleep, can also cause insomnia. It’s important to talk to your doctor if you regularly have trouble sleeping. However, small TNT (Tiny, New, Tangible) changes in sleep habits may help.
Be Consistent
Go to bed and get up at the same time every day if possible. Consistency of pre-bedtime routines helps tell our body it is time to rest.
Curb evening snacking and alcohol
Sugar in sweets we often crave at night wake us up right when we’re trying to wind down. Late night eating also increases the risk of unwanted weight gain and can cause GI problems.
Many people drink alcohol before bedtime thinking they will sleep better. Studies indicate that although alcohol does help people get to sleep faster, drinking results in more nighttime awakenings, decreased REM sleep, increased sweating, sleep-apnea and snoring.
The Golden Hour – Enhancing Sleep Routine
One hour “No screen time”
Declare the hour before bedtime a “no-screen” time. The bright blue glow of phones/computers/TV disrupts your body clock. Use this time to lower the lights, read a book or listen to music to start telling your body it is time for rest.
Sip Tea
Decaffeinated herbal teas like chamomile have a calming and sedating effect on the body. Plus there’s something comforting about having a hot beverage before bed. Creating the habit of pouring a cup may help signal your body that it is time for sleep, helping you relax and unwind.
Try Essential Oils
Essential oils will not cure insomnia or the root cause. However, a hot bath with 7-12 drops of essential oil may help calm and relax you before bed and make sleeping easier. Lavender is an excellent choice. You can also use it topically on your neck or feet or in a diffuser to breath in.
Quiet time to Stretch and Breathe
Gentle yoga, deep breathing and meditative quiet time right before bed can help put your mind at ease and steady your breath, making it easier to go to sleep. Log into New Beginnings Yoga & Wellness website to find a 15 minute restorative yoga and breathing sequence to end your day www.new-beginnings-yoga-wellness.com/on-line-classes/.
Here’s to some restful nights!
Brandy Wismer, M.S.Ed, 200 RYT, is a resident of Robson Ranch and teaches yoga at the ranch. She is committed to sharing the power and impact of making small and sustainable lifestyle decisions to build a strong and healthy mind and body. For more TNT healthy tips check out www.new-beginnings-yoga-wellness.com.