I'm so lucky that I have developed some good habits over the years! I continue to build on these and although I'm not always faithful to my routines and to my good intentions, I feel validated when I read articles like this one.
According to this McMaster University article, on their Optimal Aging Portal, "A better sleep without pills: Safer strategies for older adults"( link here mcmasteroptimalaging.org page, ), one-third of older Canadians take sleeping pills that don't help much but carry serious risks.
I have been blessed to be a good sleeper from the time I was an infant. It's not just a magical gift, though. It's a skill and a habit that has been supported by lifestyle all my life. One of the things I heard my mother say, and which I repeat to my children all the time: Schlaf ist die beste Medizin (sleep is the best medicine.) My kids don't know much German, but they can both say that perfectly. When I read about how to improve one's sleep, it's clear to me that I've been lucky and smart, both. Not only bedtime habits, but most of my daily schedule, and most importantly my attitude, all support good sleep.
"Watch this short video YouTube Video to learn why sleeping pills may not be the best solution for older adults and discover safer, more effective ways to improve sleep." I really like the McMaster University Optimal Aging videos. There's a whole series of them. I prefer reading, but I know that some people prefer watching a video. I subscribe to their email newsletter. You might want to do that too.
Studies (referenced below the article) show that, on average, people who take one of these drugs (various sleeping pills) sleep only 23 minutes longer than those who don’t take a drug. That doesn't surprise me, but aside from being ineffective, these drugs can also be dangerous. "For older adults, these medications can cause confusion, memory problems, and balance issues." Yikes! Taking a sleeping pill can put you in greater risk of falls, hip fractures, and car accidents! And, some of these drugs can lead to dependence, withdrawal, or substance use disorders.
There are times when a sleep disorder requires treatment, when those drugs are necessary, of course. But, most of us should be able to sleep well without them. It might take some work, some changes to your schedule, your environment, your habits. But, your health and your family's health are worth the effort.
Before I list for you the things the folks at McMaster recommend, I want to look at some of the things that make us say that sleep is the best medicine.
Heart & Stroke Canada says that when we don't get 7-9 hours of good sleep every night, our bodies get stressed. Here are some things that poor sleep can do:
- Increase your risk of high blood pressure, diabetes and coronary artery disease
- Increase your risk of heart attack, stroke and death from cardiovascular disease
- Change the hormones that control your eating behaviour, possibly causing you to gain weight
- Increase tiredness: This makes you too tired to make healthy lifestyle changes, and causes unhealthy lifestyle choices. It makes you less able to cope well with the normal challenges of life
- Increase stress, anxiety and depression
I found my mother's wisdom on the Cleveland Clinic website. She knew that we needed sleep to heal, to let the body repair itself, to give nature the time it needed to restore energy and clarity. There's a reason you feel tired when you're sick, and why you're exhausted from sitting at a desk working or studying. Your body is telling you to go to sleep.
Here's a list of what happens while you’re asleep according to the Cleveland Clinic.
Energy conservation and storage. During the day, cells throughout your body use stockpiled resources to keep doing their jobs. While you’re asleep, your body uses less energy. That lets those cells resupply and stock up for the next day.
Self-repair and recovery. Being less active makes it easier for your body to heal injuries and repair issues that happened while you were awake. That’s also why being sick makes you feel more tired and need more rest.
Brain maintenance. While you’re asleep, your brain reorganizes and catalogs memories and learned information. This is like a librarian sorting and shelving books at the end of the day. It makes accessing and using things you learn and remember easier and more efficient.
Safer ways to improve sleep
Start with a medical check-up to rule out underlying causes like depression, pain, or restless leg syndrome. Then, try these strategies from Choosing Wisely Canada (Choosing Wisely Canada is the national voice for reducing unnecessary tests and treatments in Canada, based at St. Mike's in Toronto.):
- Exercise. Physical activity helps people sleep better, but avoid vigorous exercise several hours before bedtime. (my note: vigorous. You can go for a walk, do a little dancing, later in the evening. Exercise gently if that's the only time you have. I often do.)
- Keep a regular sleep schedule. Try to go to bed and wake up at about the same time every day, even on weekends. (me again: try! You will sometimes stay up late and sleep in. It's okay. If you stick to a schedule, you will do that less.)
- Try not to eat right before bedtime. Eat 3 hours or more before going to bed.
- Avoid caffeine after 3 pm. Some people may need to avoid caffeine even earlier.
- Limit alcohol. Alcohol causes sleepiness at first, followed by wakefulness.
- Create the right environment. Keep the bedroom peaceful and avoid mental excitement before bedtime.
- Avoid bright lights. Watching a bright screen can cause you to stay awake.
- Control pets. Pets disrupt sleep if they are on and off the bed, taking up space, or wanting to be let out.
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