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Sleep

Lighter mornings can have an impact on the amount of sleep we’re getting, which is what prompted this month’s edition to explore the topic of Sleep.
You spend about one-third of your life sleeping or trying to sleep. This basic human need is a complex process. Multiple parts of the brain work together to produce signals that prepare the body for sleep.

How aging affects sleep? 

As you age, how you sleep changes. Sleep tends to be shorter and lighter, and you may wake up more often during the night. Many older adults don’t sleep well. Factors such as illness, medications, nighttime urination, and pain can make it hard to get a good night’s sleep.

Why is sleep important? 

Sleep is important for your body, from the brain, heart, and lungs to protection against disease. It also affects your ability to function during the day. Research shows that over time it can increase your risk of high blood pressure, heart disease and diabetes for example. And a lack of quality of sleep can lead to, problems with memory & mood, increased stress & an increased risk of falls or accidents.

Some common sleep disorders include :- 
  • Insomnia, 
  • Restless legs syndrome
  • Sleep apnoea which causes you to stop breathing for a few seconds. If you suspect you have sleep apnoea, it’s important to talk to your doctor. Undiagnosed or untreated sleep apnoea can lead to serious health problems.

Tips for getting a good night's sleep

 Follow a regular schedule by going to sleep and getting up at the same time each day.
Have a bedtime routine. Find ways to relax before bedtime each night. Read a book, listen to soothing music, or take a warm bath.
Make your room comfortable for sleep and keep the temperature not too hot or cold.
Try to get regular exercise, but not within three hours of your bedtime.
Avoid napping in the late afternoon or evening.
Avoid having caffeine late in the day, which can keep you awake at night. Items to avoid may include coffee, tea, chocolate, and soda.
Avoid drinking alcohol, even small amounts.
Try not to watch television or use a computer, cell phone, or tablet in the bedroom.
Avoid eating large meals within two to three hours of your bedtime and avoid drinking large amounts of liquid late in the day.
Talk with your doctor before starting medication or supplements to improve your sleep.

Walking

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Diaphragmatic breathing

sit nice and tall with your head over your shoulders and pelvis.
Put your dominant hand on your belly and the other hand on your upper chest.
Take the time to feel your breathing.
Gradually push with your hand on your belly to engage the thoracic region and diaphragmatic breathing.
Take deep breathes and feel your abdomen expand under the lower hand.

Single Leg Stretch

Lie on your bed on your back and bring one knee up to your chest. Hold for 10-20 seconds. Return to the starting position. Repeat both legs

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