The Villages - June 2020 - 31

Better Sleep Basics:

E X P L O R I N G R O U T I N E S & N AT U R A L R E M E D I E S
Is Mr. Sandman bringing you dreams? Sleep is a complex process involving several structures in the brain, and after
age 60, nighttime sleep tends to be shorter, lighter and interrupted by multiple awakenings, especially for those whose
medications have sleep-related side effects. If you spend your nights pounding your pillow, gazing at the ceiling or
cursing your fast-asleep spouse, it might be time to assess your routine. Here are some tips for establishing good habits.
BE CONSISTENT. If you tend to stay up late one night
and crash on the sofa the next, this could be part of the
problem. Consistency is key when it comes to cracking
the sleep code.
SHUT IT DO WN. Artificial light from cell phones,
computer screens and even your e-readers and
televisions can suppress the production of melatonin,
your body's sleep-inducing hormone. If you're having
trouble falling or staying asleep, try powering down your
electronics well before bed, or download apps to block
blue light on your devices. There are many available for
both iPhones and Android models.

BE AC TIVE - during the day, that is. Get plenty of fresh
air, sunlight and exercise daily for better sleep at night.
A gentle walk or slow yoga flow with light stretching are
ideal before bed, but avoid vigorous activity within a
few hours of sleep.
PAY AT TENTION TO YOUR PILLO W - it could be a literal
pain in the neck. Comfort is vital for sensitive sleepers.
Make sure you have all the implements for a good rest,
including a cozy mattress, breathable sheets and a
pillow that offers the right support. Keep your home
cooler at night. Temperatures between 60 to 68 degrees
stimulate melatonin production.

Prostock-Studio /iStock / Getty Images Plus kotoffei /iStock / Getty Images Plus

RyanSebastyan/iStock / Getty Images Plus

CURB C AFFEINE. That afternoon cup of joe may offer a
pick-me-up, but the caffeine could hinder your sleep.
For people sensitive to caffeine, even small amounts in
chocolate or over-the-counter herbal supplements or
medications can cause problems.

MAGAZINE

The Villages - June 2020

Table of Contents for the Digital Edition of The Villages - June 2020