An important element in maintaining your health is getting adequate sleep. Your body can’t be expected to properly recharge and rebuild itself without sufficient rest. As people grow older, they often find achieving quality sleep more elusive.
How much sleep is enough? The National Sleep Foundation recommends seven to nine hours per night of sound sleep for good health and vitality. Following are some tips compiled by Dr. Patrick J. Bird, dean of the College of Health and Human Performance, University of Florida:
• Go to bed and rise at the same time each day. And establish a regular, relaxing bedtime routine to unwind. Try to follow this routine even on weekends.
• Evaluate your sleeping environment. It should be not too cold, too hot, brightly lit or noisy. And don’t use the bedroom for working, reading or watching television.
• Don’t drink liquids or eat more than a light snack before going to bed. If you suffer from heartburn, avoid food for several hours before bedtime.
• Avoid caffeine and alcohol. Caffeine can delay sleep. Alcohol can interrupt sleep late in the night.
• Don’t take long naps.
• Exercise regularly. Fitness can improve sleep, particularly as we get older.
The No. 1 cause of short-term sleeping difficulties is stress, so your regular massage sessions can be a key part in getting that restful night’s sleep!
