Page 41 - Seniors Today - July 2021 Issue
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and build up energy. Your body and brain Catching a nap during the day is fine, but
waves slow down. You make up for the try keeping it short, about 30 minutes.
energy you’ve lost during the day. Exercise: Maintain a healthy exercise
-The brain detoxifies. regimen, 30 minutes a day for five days
-The pituitary gland is activated, sending a week. Even moderate exercise, such as
out the growth hormone, which helps in walking your pet or yoga works well. Just
repair of cells and muscle. don’t do it close to your bed time, or it might
-Immunity is strengthened. It also helps disturb your sleep pattern.
augment the action of vaccines. Comfortable environment: A cool, dark
-Body glucose is regulated. environment is most conducive to good
-Glucose supply to the brain increases, sleep… avoid bright lights, loud noises in
helping in short and long term memories. the bedroom. Keep away from electronic
Information is stored as memories, for devices like phones and TV right before
future reference. your bedtime. Use an eye mask to avoid
Lack of deep sleep will make you lethargic light.
and feeling tired. It can also affect your Set a bedtime routine: Unwinding before
immune response, leaving you vulnerable bedtime is a good way of sleeping well.
to disease. You could suffer from conditions Read a book, take a warm bath (about an
like sleep walking, night eating, bed hour before bedtime). Meditation is a good
wetting. option.
Reduced sleep in general could predispose Mind your diet: Avoid indulging in heavy
you to conditions like Alzheimer’s, diabetes food before bedtime; a light diet always
and heart related illnesses. works better. Caffeine and alcohol too,
should be avoided a few hours before you
How can we ensure we get the required sleep.
deep sleep? Give yourself time: An adult needs about
eight hours of sleep. Try to ensure you give
yourself the eight hours. Set your schedule
accordingly. If you’ve been in bed for more
than 20 minutes and cant sleep, just get up
and read a book or have a glass of warm
milk. Go to bed only when you feel sleepy.
Pink noise: Pink noise is a background
noise you can play, which will mask any
other noises that might distract you at
night.
Avoid sleep tracking devices: Researchers
Experts now say it’s not just the quantity have found that using these devices tends
of sleep, but the quality that matters, too. A to put the subject under stress, thereby
sleep of eight hours where you’re tossing disturbing their sleep.
and turning does not suffice. If you feel that nothing works, your
Schedule your sleep: Try going to bed sleep is still disturbed, consider visiting a
and waking up at the same time every day. physician who can suggest medicines.
SENIORS TODAY | ISSUE #25 | JULY 2021 41
