Getting Better Quality Sleep
Sleep problems are prevalent among adults, whether trouble falling or staying asleep. As you age, your sleep physiology changes, increasing the risk of sleep disorders and decreasing your quality of life. Thankfully, there are things you can do to ensure you’re getting better quality of sleep and improving your overall health and wellness.
Why Is Sleep Important?
The quality of sleep you get directly affects your overall health and well-being. Quality sleep means uninterrupted sleep, where your body falls into a REM cycle. In other words, you can fall and stay asleep throughout the night.
Sleep affects your heart, circulatory system, hormones, metabolism, immune system, and cognitive functions.
- Heart: Your blood pressure and heart rate slow while you’re asleep. If you wake up a lot during the night, it can raise your heart rate and blood pressure suddenly, which increases your risk of chest pain and heart attacks.
- Hormones: Your sleep pattern can affect your body's hormones, such as melatonin, throughout the day. Melatonin helps promote sleep, and poor sleep can make it harder for the body to produce and release that hormone.
- Metabolism: Poor sleep can change how your body responds to insulin and increase cravings for fatty, sweet, and salty foods.
- Immune System: People who don’t get enough sleep have higher chances of developing colds and infections because the immune system needs sleep to work effectively.
- Cognitive Functions: If you’ve ever experienced a lack of sleep, you know how easily it can affect your reaction time, thinking, focus, memory, and other cognitive functions.
How Can I Improve My Sleep?
Everyone deserves to enjoy quality sleep, and getting a good night’s sleep can significantly improve your overall health and wellness. While some sleep conditions require medical attention and medication, such as sleep apnea, many people enjoy better sleep by making a few daily changes.
Stick To A Schedule
You can train your body to get tired and wake up around the same time every day by aligning your circadian rhythm. The best way to do that is by sticking to a schedule, not only for your sleep but for meals and physical activity.
Your body takes cues from its environment throughout the day. Following a schedule for your sleep, meals, and physical activity can help trigger your body to know when it’s time to wake up and when it’s time to sleep. Your schedule doesn’t have to be super strict (it’s okay if you go to bed one day at 8 and another at 8:30), but try to keep all activities within the hour each day.
Avoid Distractions At Night
Many people fall into the habit of sleeping with a television on or bringing their phones to bed, which can distract them from falling asleep. You want your bedroom to be a relaxing environment that promotes sleep and encourages your body and mind to unwind.
Consider removing your television from your bedroom and leaving your phone in another room at night. You also want to limit eBooks, tablets, or other handheld devices that can emit a hard blue light, further interrupting your circadian rhythm.
Limit Alcohol, Nicotine, and Caffeine
Alcohol, nicotine, and caffeine are all substances that can affect your sleep quality, especially if used within four hours before bedtime. While some people think alcohol helps induce sleep, it’s more likely to cause insomnia. While you may fall asleep faster, it often causes you to wake up throughout the night and makes it harder to fall asleep. Similar effects can happen with nicotine use. Using nicotine throughout the day can increase insomnia at night and sleepiness during the day.
Both alcohol and nicotine are addictive substances, so you should never feel embarrassed if you need to reach out for professional help to eliminate them. If you’re unsure where to start, contact your primary care physician for recommendations or contact the Substance Abuse and Mental Health Services Administration for treatment referrals.
Better Sleep With Visiting Angels
There’s a lot that may contribute to your sleep, but one thing we hope never restricts clients from getting rest is the ability to get ready for and into bed safely. If you’re a senior living with mobility challenges that keep you from getting in and out of bed, the team at Visiting Angels Ravenna is here to help.
Through our personal care services, caregivers can provide mobility support, medication reminders, dressing assistance, and grooming help to make it easier for clients to follow a nighttime routine and get the sleep they deserve.
We work with clients throughout Portage, Geauga, and Southern Cuyahoga counties. You can learn more about our services by contacting us today!