Reduce Stress, Reduce Insomnia

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As we grow older we often sleep less.  However, if you are having trouble falling asleep, it may be stress related.  About a third of Americans suffer from at least periodic insomnia, according to the American Academy of Sleep Medicine (AASM).  In most cases, sleep issues resolve on their own.  But if it lasts for a month or longer, it’s considered a chronic condition (which affects about 1 in 10).  Lack of sleep can feed on itself.  Lying awake night after night can create anxiety about falling asleep, which serves to exacerbate the insomnia.  “This is something I see in almost all of my patients with insomnia,†Joshua Tal, a clinical sleep and health psychologist, told AARP Bulletin.  Avoid anything with caffeine after noon, and try not to eat late as our bodies digest food more slowly as we age.

Hope Is On The Way For Insomniacs : Check Out These Sleep Apps

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COVID-19 made this year’s spring forward especially hard to get used to, say sleep experts.  Dr. Abhinav Sing, a physician at Indiana Sleep Center, says about 40% of people have experienced sleep problems, what he calls “coronosomnia,†during the pandemic.  To help get your sleep rhythm back on track, try these apps:

Casper Glow Light:

When you’re ready for bed, flip the light over to turn it on.  Depending on the time you’ve selected, the light will slowly fade over a period of between 15-90 minutes.

OneClock Analog Waking Clock:

This minimalist clock will gently nudge you awake in the morning.  Waking songs currently include atmospheric, invigorating pieces.

Somnox 2 Sleep Robot:

As you hold the 3-pound rechargeable jelly bean to your chest like a teddy bear, it’s soft in-and-out movement and sounds are designed to encourage deeper breathing.

Wesper Sleep Kit:

After sleeping for at least three nights with patches stuck to your chest and stomach, you schedule an initial video consult with a sleep specialist, who will analyze the results and come up with potential solutions.

Dodow Sleep Aid:

This 3 inch device uses a pulsating light to coach your breathing at night.  Tap the top as you climb back into bed, and the battery-operated device projects a blue circle onto your ceiling.  You inhale when it expands and exhale when it retracts, which helps control your heart rate and help you fall asleep quickly.

 

Tips For Insomniacs : Get Some Sleep!

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If you are having problems sleeping, AARP Bulletin (December 21, page 6) has some great ideas such as:

Test your pillow – The National Sleep Foundation recommends replacing your pillows every one to two years.  “Put your arm out straight and lay the pillow across it.  If it looks like a pair of old saddlebacks, it’s time for a new one,†says Michael Brues, a clinical psychologist and sleep specialist in Los Angeles.

Get at least an hour of sunlight each day – Morning sunlight is important for good sleep.  “It turns off the melatonin faucet in your brain, which helps relieve that groggy morning feeling,†Berues says.

Skip salty snacks before bed.  In a research study, 321 patients with high salt diets and sleep issues were studied for 12 weeks.  When people cut down on salt, their average bathroom trips decreased from twice per night to once.

Tackle your troubles before dinner – If you have grievances with your spouse, don’t wait until nighttime.  Arguments and discussing tough subjects can lead to a restless night.

Don’t Watch Scary Movies At Night – In a U.K. study, participants watched a scary movie and it raised the viewer’s heart rate by 24 beats per minute.  This can disrupt your sleep.

Better Sleep Tips For Seniors From AARP : By Derek Baine

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Many of us have a difficult time getting a good night’s sleep but AARP.org had some great tips for helping us get a good night’s rest.  According to a survey by the National Sleep Foundation, those who make their bed nearly every day were more likely to report having a good night’s sleep.  Also, allergens can disrupt your sleep.  You should wash your sheets at least once a week and replace your pillows at least every two years and your mattress every ten years.  Enjoying a cup of chamomile tea at bedtime can also be soothing.  In a randomized, double blind study from the University of Michigan, those taking a chamomile extract twice a day fell asleep 16 minutes faster (AARP Bulletin Volume 62, Number 4, Page 13).