Have you ever been so tired you could barely make it into bed, then you just lie there with your eyes open and your mind racing? Thank heaven my sleep is improving because I am a Nature’s Sleep Ambassador #NSAmbassador. Being a brand ambassador means that Nature’s Sleep provided me with producs(s) for my honest opinions and amplification via my social media space.
Often I find my legs give me fits. This actually has a name–Restless Legs Syndrome. For me, my legs feel like they are tingling or crawling. I need to move them dozens of times to make it stop. Eventually I fall asleep. I crave a good night’s rest but I realize…
“I am too tired sleep!”
We all know that getting enough sleep helps you stay healthy and alert during the day. The older I become, I find that I don’t sleep as well as I used to. Some days I am just plain sleepy, slogging through the day. My brain and body tells me that I shouldn’t wake up every day feeling tired. So I started to research tips to use on those nights when I am restless and can’t calm my mind.
Humans need seven to nine hours of sleep every night. I usually get this, plus I love to take a power nap in the afternoon. Oops, I found that taking a nap during the day can sometimes make it hard to fall asleep at night. Hmmmmm!
There are two kinds of sleep—REM (rapid eye movement) sleep and non-REM sleep. We dream mostly during REM sleep and have the deepest sleep during non-REM sleep. An interesting fact I found is, as people get older, they spend less time in deep sleep.
Insomnia is the most common sleep problem in adults age 60 and older. People with insomnia have trouble falling asleep and staying asleep. Insomnia can last for days, months, or even years. There are many causes of insomnia. Some of them you can control, but others you can’t. For example, if you are excited about a new activity or worrying over your bills, you may have trouble sleeping. Sometimes insomnia may be a sign of other problems. Or, it could be a side effect of a medication or an illness. Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed. This may even make insomnia worse. Some older adults who have trouble sleeping use over-the-counter sleep aids. Using prescription medicines for a short time might help. But remember, medicines aren’t a cure for insomnia. Developing healthy habits at bedtime may help you get a good night’s sleep. –from NIA
So how can I get a good night’s sleep?
Thank heaven I found that being older doesn’t mean I have to feel tired all the time. YEAH! There are many things I can do to help get a good night’s sleep. If counting sheep does not work for you, here are ten great tips to employ:
- Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends. Try to avoid napping in the late afternoon or evening, as it may keep you awake at night.
- Develop a bedtime routine. Take time to relax before bedtime each night. Read a book, listen to soothing music or soak in a warm bath.
- Keep your bedroom dark, quiet and not too hot or too cold.
- Have a comfortable mattress and pillow and covers for the season.
- Exercise but not within 3 hours of bedtime.
- Go outside in the sunlight each day.
- Be careful about when and how much you eat. Large meals close to bedtime may keep you awake, but a light snack in the evening can help you get a good night’s sleep.
- Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and hot chocolate) can keep you awake.
- Drink fewer beverages in the evening. Waking up to go to the bathroom and turning on a bright light break up your sleep.
- Remember that alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
If you feel tired and unable to do your activities for more than 2 or 3 weeks, you may have a sleep problem. Talk to your doctor about changes you can make to get a better night’s sleep.
For More Information
Here are some helpful resources:
Most of the tips came from: