Remember: While factors like stress or big life changes can bring on a few sleepless nights, prolonged trouble sleeping could be a sign of another issue like depression or a sleep disorder like sleep apnea. If these are worries, schedule a doctor’s visit to get things checked out. A medical professional might suggest a hormone test or another kind of evaluation to make sure everything’s okay.
· Establish a bedtime routine. This lets the body know unwind from the day’s stress and chill. Figure out a schedule and stick to it every night of the week — even weekends!
· Journal. Thinking about or doing stressful activities can cause the body to release stress hormones, leading to alertness. But writing out stressful thoughts in a journal can help us avoid restlessness once we hit the sheets. Studies suggest certain types of journaling allow us to focus on the positive instead of the negative aspects of our day.
· Try a cup of chamomile tea. This herbal drink can reduce anxiety that might make it more difficult to fall asleep.
· Exercise regularly. Studies suggest some aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia.
· Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.
· Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
· Set a daily wakeup time. Just like it’s best to go to bed at the same time every day, it’s a good idea to keep a consistent wakeup time — even on the weekends. Irregular bedtime and wake-up hours can lead to poor sleep patterns.
· Make up for lost sleep. Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
· Don’t toss and turn. Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.
· Check the medicine cabinet. Certain medications might be interfering with sleep. Think a prescription is the culprit to a sleepless night? Talk to a doctor about potential side effects and how to deal with them.
See thejournal.ie for article in full!
Fancy a flutter on the cards – well then the IPC trip to Foxwoods is for you. On Thursday, April 11th the bus will leave St. Anne’s in Quincy at 8am and leave Foxwoods that evening at 4pm. Tickets are all inclusive at $25. Please call Eileen to reserve a spot on 617.265.5300!
All at the Cara Club would like to welcome back Pat and Mary Ahern. They were missed and it’s great to have Mary and Pat back in full health!!