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Sleep Issues as you Grow Older and Helpful Advice to Catch Some Zzzz’s

Doesn’t it just figure? You finally get to retirement, having earned that peaceful respite after a long life of working. However, you start to develop sleep issues which hinder your ability to get a good night’s rest. If you have a problem getting to sleep or staying that way, chances are that you are not getting the rest you need to feel rejuvenated. There are some things you can try however, to re-capture that time with the Sandman:

1. Stick to a schedule – Always stick to the same schedule whether it is a weekend or a holiday. By going to bed at the same time every night, you are getting your circadian rhythm in sync with your lifestyle. Also, by making sure that you are getting some sunshine or natural light in your daily afternoon rituals, this can better tell your body what time of day it is.

2. Nix the napping – Try to not take a nap in the middle of the day. This can upset your entire circadian rhythm, which is your inner clock that tells you when to sleep. If you sleep in the middle of the day, you are retraining your body to not sleep at night.

3. Exercise on schedule – Exercise is good for your health and body. However, be sure that if you exercise in the evening that you do so at least several hours before bedtime. This will give your body a chance to decompress.

4. Diet issues – What time you eat and drink as well as what you eat and drink can wreak havoc on your night life. First of all, do not consume alcohol or caffeine late in the day as it could keep you up at bedtime. In addition, try and eat dinner a few hours before bed so that indigestion or heartburn does not wake you. You can however, indulge in warm milk or decaffeinated chamomile tea which can lull you to sleep.

5. Create a relaxing bedroom space – Practice good feng shui and create a pleasing, calming space conducive to sleep. Keep your bedroom dark and cool. If you are sensitive to light, choose an alarm clock with a dimmer switch. Make sure that sleep is the only thing that happens in that room. Relocate your computer, desk and exercise equipment in another room.

6. Take a warm bath or shower – A warm bath or shower will cause your body to take time to cool off when you are in bed. For many people, the warm bath or shower is relaxing and the cooling process your body goes through creates drowsiness.

7. Get help from a doctor – If you have tried everything possible and you still cannot get to sleep, visit with your doctor about treatments.

Sleep is essential for life. If you cannot get enough rest and sleep, your health could be come impaired and you are also more susceptible to injury. Seek help for your sleep problems and hopefully soon you can be having sweet dreams.

               

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Dealing with the Pain of Getting Older

Everyone deals with pain at some point or another. It could be the pain of childbirth or the pain you get when you get a cavity in a tooth. Breaking a leg, suffering from cancer, having a headache … all are forms of pain. And of course, pain also clouds many other areas of your life such as creating sleeping difficulties, fatigue, depression, irritability, work problems and loss of physical and social pleasure.

Talking with your doctor is the best way to learn how you can control the pain you are experiencing. Medications can work as well as meditation and other activities to help you gain the upper hand and control your pain.

There are a number of ways including medication as listed above that can help you. You just have to decide for yourself, along with the support of your doctor, what would work best for your lifestyle and level of pain. And speaking of pain level, knowing where you stand on a particular tolerance level can help your doctor come up with a pain management plan that would be best for you. For the most part, a doctor uses a scale from zero to ten. Zero means that there is no pain at all and ten is pain at its worst.

Prescribed Medication for Pain

There are all sorts of medications that are used to deal with pain. Some drugs are safe and effective when monitored and taken as prescribed. However, some people hesitate to accept pain medication for fear that they will become addicted. Yes, some pain medications can cause an addiction; however this usually occurs when you take it improperly such as crushing and snorting it or over-medicating yourself.

Other Forms of Pain Management

Sometimes, pain can bring a whole host of other problems such as anxiety, depression, nervousness and fear. These things can lower your threshold to pain. However, by adopting some activities such as exercise, you can reduce your stress levels and increase your tolerance to pain. Here are a few other examples that may help:

1. Join a support group. Knowing that other people are in the same boat means you are not alone.
2. Practice meditation and other relaxation techniques like deep breathing and yoga.
3. Counseling and even hypnosis can help you deal with the pain as well.
4. Massage, acupuncture and chiropractic care may be beneficial as well in dealing with pain.
5. Herbal remedies may help or at least calm the severity of your pain.
6. Imagery and aromatherapy are other alternatives which might distract you from pain.

Of course, when embarking on an alternative form of pain management, you should work with your doctor to ensure that it is safe for you. How long you have had the pain, when it started and where it hurts are all part of creating an effective pain management plan. The most important thing you can do is be proactive in your pain management efforts. Only when you take charge instead of being a passive participant can you find any true relief.