The Best Advice for Seniors Needing Some Shut-Eye

February 25, 2019 Tim@inhometherapygr.com

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Guest author, In Home Therapy of Grand Rapids

Do you struggle with getting a good night’s sleep? If you’re tossing and turning during the wee hours, you aren’t alone. Many seniors have trouble getting sufficient sleep. Thankfully, there are things you can do to improve your much-needed rest.

How much sleep is necessary?

According to the National Sleep Foundation, the average senior age 65 and up should aim for seven to eight hours of sleep each night. That’s a bit less than younger adults, and your personal needs can vary in accordance with activity, genetics and lifestyle.

Health suffers

When you don’t get enough sleep, your mental and physical health can suffer. U .S. News reports when you lack sleep, you are at higher risk for heart and blood pressure problems. Insufficient sleep can also leave you open to trouble with focusing, making decisions, slowed reaction time and memory issues.

Symptoms of insomnia

Getting enough sleep is vital for good health. While sleep needs may decline somewhat as we grow older, your body and mind still need good sleep to stay healthy. If you feel groggy during the day or rely on caffeine to stay alert, you likely could use improvement in your sleep habits. Sometimes insomnia and grogginess can be due to medications and health conditions. If you experience any of the following symptoms, some professionals warn you might be suffering with a sleep disorder and should consult your physician:

Difficulty falling asleep.
Awakening during early morning hours.
Unable to distinguish between daytime and nighttime.
Frequently awakening throughout the night.

Check your bed

Your bed can help or hinder your ability to sleep. For instance, if your mattress doesn’t support your sleep style or is wearing out, it can make it harder for you to sleep comfortably. An aching back, stiffness and poor quality sleep can indicate your mattress is inhibiting healthy slumber. Find the best mattress for your personal needs.

Lights out

Your body naturally synchronizes with daylight and darkness. Try dimming the lights an hour before going to bed and aim for a dark bedroom when it’s time to sleep. And the darker, the better, since as some studies show even a little light can interfere with sleep, resulting in foul mood or increased risk for depression.

Atmosphere matters

How clean is the air you’re breathing at night? Research cited by The Guardian reflects improving air quality can also help with sleeping. Consider adding an air purifier to remove pollutants and allergens from your home. There are even models available that help remove secondhand smoke. Aromatherapy can also benefit your nighttime atmosphere. Consider adding restful scents such as jasmine or lavender to your room.

Set a pattern

Did you know you can prepare your body for sleep? In addition to dimming lights, some experts suggest setting a bedtime and awake time for your days. By establishing a pattern and sticking to it, you will naturally set your biological clock for sleeping. Try doing a nightly ritual such as washing your face, brushing your teeth and reading with a low-light lamp before bed. By doing the same thing each night, you send your mind and body the message it’s time to wind down.

During the day

What you do through the day can impact how you sleep at night. For instance, it’s important to have an exercise regimen. However, schedule your workout in mornings or afternoons, since being active later can give the opposite effect. Avoiding late, heavy meals and stimulants such as caffeine and cigarettes can also help you wind down, especially close to bedtime.

Getting enough sleep is important for your health. Make changes in your environment and routine to support better quality sleep. Your golden years will be brighter with a good night’s rest!

I hope you have found this article informative and would like to thank Hazel at agingwellness.org for this one.

4 Ways Your Mattress Is Affecting Your Health

December 27, 2018 Tim@inhometherapygr.com

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Guest author

Given that we spend one-third of our lives sleeping (or, at least, trying to do so), it is amazing that most of us don’t really think about what we are sleeping on. Our mattress is a huge part of our everyday lives. As such, a good mattress allows us to enjoy a restful and invigorating sleep, setting us up for a productive and active day. A bad one, on the other hand, can come with a variety of health problems, both physical and mental.

Body Pains and Aches

If you have been experiencing chronic body pains, especially in your back, your mattress could be to blame. Poor spine support and alignment while you sleep can lead to recurring pain throughout the day. If it builds up into a chronic condition, it can also make it harder for you to fall asleep at night. Thus creating a cycle of poor sleep and exhaustion.

A common sign of mattress-related pain is if the ache is present when you wake up but goes away after some stretching. Restless sleep filled with tossing and turning is another sign. As your body wakes up in pain throughout the night and needs to adjust positions. If this matches your experience. It is probably time to get a new mattress designed to prevent back pain – here are the best ones on the market. While you can buy a mattress online, it’s usually a good idea to try one out in a store first to make sure it’s comfortable. Keep in mind that despite raving reviews, an inner coil mattress is one of the worst items you can put in the bedroom. The hidden metal coils create an electromagnetic field, interrupting your brain’s ability to stay rested for an extended period. This can hinder your efforts to get a good night’s sleep. Avoid these types of mattresses and opt for a memory foam model instead.

Tiredness

When a mattress is uncomfortable, it becomes difficult to get relaxed enough to fall asleep

A bad mattress may be the reason you are tired all the time. When a mattress is uncomfortable, it becomes difficult to get relaxed enough to fall asleep on it. Fatigue can then have additional negative effects on your mental health and your everyday life, from poor performance at work to an inability to go out and socialize with friends and family.

Illness

An old mattress is filled with a variety of contaminants that could be making you sick. According to CNN, mattresses are often covered in dust mite feces, dead skin, mold, and sweat, leaving behind various types of potentially harmful bacteria.

ince you can’t throw your mattress into the washing machine, you need to keep it as clean as you can. Ways to keep your mattress fresh include vacuuming (a handheld mattress vacuum might come in handy), deodorizing with baking soda, and airing it out regularly. Prevent mold and fungus by investing in a dehumidifier, and wash and change your bedding often.

The Environment

It’s not all about your personal health. Mattresses can affect the health of the planet as well, with 20 million of them ending up in landfills or incinerators every year. Whenever you choose to buy a new mattress, recycle your old one. About 80 percent of the components of a mattress are recyclable but not biodegradable, so when you recycle, you are doing the planet a big favor.

You can take apart the mattress yourself and look for recycling centers for recyclable parts like foam padding, cotton, steel springs, and wooden frames. An easier option is to use a dedicated mattress recycling service.

It’s time we all started focusing more on our mattresses and asking more of them. Most of these health concerns can develop into long-term chronic problems if ignored, so a lumpy, old, dirty, or just plain low-quality mattress is simply never worth it.

If you feel like your mattress may not be doing you much good, then it’s time to recycle it and move on to a model that will make you feel amazing in the morning. Mattresses can seem expensive, but a high-quality mattress is an investment in your health and well-being, which will last you for years to come. More importantly, it will make you wake up every morning with a smile on your face and a spring in your step.

I would like to thank Jason Lewis from www.strongwell.org for writing this guest article. He can be reached at info@strongwell.org.