Insomnia & Aging tip 5&6

Insomnia & Aging tip 5: Reduce mental stress

Stress and anxiety can easily get in the way of a good night’s sleep. Everyone has worries and lists of things to do, but it is important to teach yourself to let go of these thoughts when it’s time to sleep.

• Keep a journal to record worries and concerns before you retire
• On your to-do list, check off tasks accomplished for the day, list your goals for tomorrow, and then let go
• Listen to calming music
• Read a book that makes you feel relaxed
• Get a massage from a friend or partner
• Use a relaxation technique to prepare your body for sleep
• Seek opportunities to talk with a friend or therapist about what is troubling you

Getting back to sleep at night 

It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, the following tips may help:

image from prlog.com

• Don’t stress. Try not to stress over the fact that you can’t get back to sleep, because that very stress encourages your body to stay awake. Focus on the feelings and sensations in your body instead.
• Make relaxation your goal, not sleep. Try a relaxation technique such as deep breathing or meditation, which can be done without getting out of bed. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body.
• Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up, and avoid TV and computer screens.
• Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve.

Insomnia & Aging tip 6: Talk to your doctor about sleep problems

If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems due to:

• A sleep disorder
• Medication side effects or interactions
• Medical conditions or illnesses
• Pain

Bring a sleep diary with you. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses. Above all, don’t expect to sleep poorly due to your increasing age. Just as younger adults can solve their sleep problems, so can you.

Source: http://www.helpguide.org