Have You Developed Bad Sleep Habits?

Source from the Alzheimer’s Care Today E-Newsletter, Alzheimer’s Home Care in Denver, CO 

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Getting a good night’s sleep will make you more productive, alert, and mentally balanced all day long. It will also energize and invigorate you. Most healthy adults need a minimum of eight hours of sleep on a nightly basis to function at their best. To improve your quality of sleep, you need to look at your lifestyle habits and see if there are any changes you need to make.insomnia 2 300x200 Have You Developed Bad Sleep Habits? Tips to Improve Your Sleep

When you have an elderly loved one with Alzheimer’s disease, there is a good chance you are missing out on some sleep. Alzheimer’s home care provides your loved one with a trained and caring home care provider who will take care of your mom’s needs as well as give her some companionship. Having a caregiver a few days a week will also give you some more sleep.

Here are some tips that will help you get good sleep every night:

  1. Try keeping a regular sleep schedule – Retire to bed at the same time each night. Wake up at the same time in the morning, even on weekends. Don’t take daytime naps unless absolutely necessary as this disrupts your sleep cycle.
  2. Naturally regulating your sleep-wake routine is very helpful – you should have exposure to light in the daytime and less in the evening. Eliminate natural sunlight at night by closing the curtains.
  3. Create a relaxing routine for bedtime – Start having a warm bath before bed or try listening to soft music. Meditate and do some simple stretches. Make your bedroom more sleep-friendly.
  4. Eat properly for a healthy diet and get regular exercise – Eat more during the early part of the day and less at night. Avoid drinking alcohol before bed. Reduce caffeine intake. Quit smoking. When hunger strikes at night eat very light.
  5. Keep your anxiety and stress levels as low as possible – Learn how to manage self-defeating thoughts. If necessary, seek the advice of a mental health professional or therapist. Try to keep your outlook positive and manage your stress.
  6. Find ways to get back to sleep – If you do happen to wake up at night, don’t lie there worrying and fretting over the day’s events; try some relaxation techniques.
  7. See a doctor if your problems with sleeping persist – If you have done all of the above tips and you still have difficulties falling or staying, you may have a sleep disorder. It’s best to get it checked out and make sure the causes are alleviated.

What works for one person may not work for another. To improve your sleep you may have to experiment with a few different strategies and see what works the best for you.