Insomnia & Aging tip 4

Insomnia & Aging tip 4: Use diet and exercise to improve sleep

To promote good sleep, pay particular attention to your pre-bedtime diet.

Bedtime Diet Tips to Improve Sleep
Limit caffeine late in the day	Avoid caffeine (from coffee, tea, soft drinks and chocolate) late in the day.
Avoid alcohol before bedtime	Don’t use alcohol as a sleeping aid. It might seem to make you sleepy, but will actually disrupt your sleep.
Satisfy your hunger prior to bed	Have a light snack such as crackers, cereal and milk, yogurt, or warm milk.
Avoid big meals or spicy foods just before bedtime	Large or spicy meals may lead to indigestion or discomfort. Try to eat a modest-size dinner at least three hours before bedtime.
Minimize liquid intake before sleep	Limit what you drink within the hour and a half before bedtime.

The importance of regular exercise in overcoming sleep problems 

image from flickr.com

Exercise releases chemicals in your body that promote more restful sleep. There are four main types of exercise:

• Aerobic activities, such as walking, swimming, or riding a bike, increase your heart rate and breathing to improve the health of your heart and circulatory system
• Strength exercises build muscle tissue and reduce age-related muscle loss
• Stretching exercises keep your body limber and flexible, allowing a greater range of motion as you age
• Balance exercises build leg muscles to reduce the chances of a fall

While adults need some of each type of exercise, studies have shown that participating in moderate aerobic activity can have the greatest impact on improving sleep.

Aerobic exercise helps older adults sleep better

A recent study by Feinberg School of Medicine at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in patients' reported quality of sleep, including sleep duration, on middle-aged and older adults with a diagnosis of insomnia.

The participants, aged 55 and up, exercised for two 20-minute sessions four times per week or one 30-to-40-minute session four times per week. Participants worked at 75 percent of their maximum heart rate on at least two activities including walking or using a stationary bicycle or treadmill. The regular aerobic exercise improved the participants' sleep quality from a diagnosis of poor sleeper to good sleeper. They also reported fewer depressive symptoms, more vitality, and less daytime sleepiness.

Source: National Sleep Foundation

Adding exercise to your life does not necessarily mean signing up for a gym membership. There are countless activities you can do to increase strength, improve aerobic capacity, burn calories, and prepare yourself for a good night’s sleep at the end of the day. Always consult your doctor before embarking on any new fitness program.

• Swim/Water exercises – Swimming laps is a gentle way to build up fitness and is great for sore joints or weak muscles. Many community and YMCA pools have swim programs just for older adults, as well as water-based exercise classes such as water aerobics.
• Dance – If you love to move to music, go dancing or take a dance class. Dance classes are also a great way to extend your social network.
• Take up lawn bowling, bocce, or pétanque – Variations on throwing a ball on an earthen or grassy court are gentle ways to exercise. The more you walk, and the brisker the pace, the more aerobic benefit you’ll experience.
• Golf – Golf is a form of exercise that requires precise, strong movement of particular parts of your body, but which doesn’t require vigorous movement. Walking can be an added aerobic bonus to your game.
• Cycle or run – If you are in good shape, you can run and bicycle until late in life. Both can be done outdoors or on a stationary bike or treadmill.

If you have mobility issues, you can exercise from one position, either standing, sitting, or lying down.

Source: http://www.helpguide.org