Posts Tagged ‘sleep schedule’

Keep it dark
If you’re having trouble sleeping already, be wary of turning on the TV or the computer to try to make yourself drowsy again.  The light from the screen can actually reset your internal clock and make it much harder to fall asleep again.  Keep this in mind too if you get up to go to the bathroom or to get a drink in the middle of the night.  Avoid turning on overhead lights at all costs.  Try keeping a book light or small flashlight next to your bed, or put night lights in the areas where you may need help seeing in the dark to limit your eyes light exposure.

Stay on schedule
Your body’s internal clock, also known as circadian rhythm, is not only affected by light and darkness, but routine as well.  The biggest trap that most fall into is keeping later nights and mornings on weekends than during the week.  This can throw off your sleep schedule and leave you with insomnia on Sunday night, which will start your week off in a greatly exhausted state.  If you do sleep in, make sure that it’s no more than a couple of hours difference than you would normally get up to prevent your body from being confused.

Going problem or growing problem?
According to the National Sleep Foundation, 65% of older adults are deprived of sleep because of frequent urination through the night.  The body’s natural aging process can cause this as diuretic hormones decrease over time, but it can potentially point to prostate problems in men or urinary tract issues in women.  Talk to your doctor about those tests, but in the meantime try to limit liquid intake for at least 3 hours before bed, and cut back on coffee and tea because they can irritate the bladder.