DREAMING OF LOWER BLOOD PRESSURE? GET MORE SLEEP!

Most Americans, no matter what their age, do not get enough sleep. Did you know that lack of sleep can increase hypertension, lead to heart disease, create mood swings and cause memory problems?

Too few hours in dreamland are linked to hormone changes, obesity, diabetes, stroke, arthritis, heartburn, asthma, thyroid issues, and poor immune response. Research has shown the human sleep cycle is crucial to making memories. Sleep quantity and quality affects your blood pressure and high blood pressure is a major risk factor for a heart attack.

Unfortunately the older we get, the harder it is to fall asleep and stay asleep! There are ways to get a better night's sleep though.  There are lifestyle changes you can make, some of which might surprise you.

So how do you get 7 hours of ZZZs a night???

The experts say an average of 7 hours a night is optimal for most adults, so try these tips for a better night’s sleep:

• Go to bed and wake up at the same time each day (even weekends!)
• Stick to a routine – warm bath, read a novel
• Avoid caffeine late in the afternoon andevening
• Use your bed for sleep not as a workstation
• Cut down on late night activities
• Eliminate blue wavelength light from electronic devices a few hours before bedtime
• Exercise earlier in the day, stretch or do yoga to relax at night
• Eat nutritionally, and don’t go to bed hungry
• Limit liquids before bed to cut down on nighttime urination urges
• Remember alcohol is not a sedative
• Do not smoke before bedtime, nicotine is a stimulant
• Keep your sleeping quarters dark, quiet, and at an ideal temperature
• Limit late afternoon naps

Did you know that many of the foods you eat can affect sleep? A few dietary changes might make a big difference. Here are a few diet dos and don’ts for a more restful night:

• DO: Drink milk, and chow down on dairy foods, and other Tryptophan rich itemslike bananas, nuts, honey and eggs.
• DO: Indulge a craving for carbs, they increase tryptophan in the bloodstream, so combine them with dairy. Bread + cheese = sweet dreams!
• DON’T: Partake in heavy, high fat foods or spicy cuisine that can disrupt the sleep cycle.
• DON’T: Consume cola, chocolate, or other sources of caffeine in the evening; be wary of medications containing caffeine as well at nighttime.

In conclusion, lack of sleep not only threatens your health but your safety and the safety of others. Sleep deprivation has been linked to car accidents and injuries at work. It’s normal to have trouble sleeping once in a while, but if you suffer from regular insomnia, check with your doctor. Review any medications you are taking for side effects as well. Unfortunately, some of the medications used to treat depression, anxiety, and stress can also cause insomnia. Of course, if there are financial worries, personal problems, or work issues that are keeping you awake at night, perhaps it’s time to seek professional help if they persist.

Sleep is very important for healthy aging. A good night’s sleep is essential for keeping you alert and energetic, and for building your body’s defenses against infection, chronic illness, and even heart disease. A proper night’s sleep allows the body to work on vital functions, and lets your cells and tissues recover, and is necessary for memory function.  Both men and women tend to have sleep problems after 65 – you are not alone!

Lack of sleep in Seniors and the elderly has led to the “sundowning” syndrome and increased wandering. If you have noticed agitation and aggression in a loved one late in the afternoon, sleep problems and a disturbed rest cycle could be part of the root cause. Check with your doctor. Home care may be of benefit. Find out more about our caregiver and companionship services by calling 561-212-9269. We serve Jupiter, Tequesta, Juno Beach, North Palm Beach and the West Palm Beach areas.

Till next time!

Irv Seldin, JD, Owner & CEO of Visiting Angels of the Palm Beaches.

*Article not intended as medical advice