Sleep: The Stress Antidote

No one likes sleep deprivation; it produces low energy and grumpiness, and it can compromise your immune system, allowing other problems to surface.

Sleep becomes more complex for caretakers who worry about their loved one, many must get up at night to offer assistance. So how can you arrange for optimum sleep? You must figure out how to treat yourself to a good night’s rest, even to the point of pampering.

How much sleep have you required in the past? What has your usual bedtime routine been and how has it changed? You’re older now with different responsibilities, and sleep may be elusive. Your body has changed over the years and has become more sensitive. You may sleep lightly and not be able to doze right off if awakened.

Be honest about your daily exercise routine. Please, no excuses: “It’s too cold . . . I can’t go out . . . I don’t have the time . . . I’m not a gym person.” We’re not talking about training for a marathon, simply keeping the body tuned-up.  If you can’t indulge in strenuous exercise such as skiing, snowshoeing, ice skating or fast aerobics, think smart. Respect that replaced hip or knee and embrace what is appropriate. You still possess an agile brain; It’s probably acting younger than your aging body.

For instance, if you are used to walking a half hour a day, try increasing it by five minutes every other day until you reach 45 to 60 minutes every day. This will make a significant difference in your fitness and be reflected in your sleep. Take your time—increasing your exercise too rapidly may confound your body, leading to aching muscles.

Beware of exercising too close to bedtime; your body gets stirred up due to activation of the sympathetic nervous system and won’t have time to settle down. A revved up or over-strained body can cause delayed sleep or twitching muscles when you hit the sack.

Yoga and Tai Chi, held at the Charlotte Senior Center, come highly recommended as gentle exercise involving stretching and breathing. Meditation can provide welcome relaxation for the mind to clear out the dross. Prayer helps others. These practices done in the morning will point toward a calmer day.

Now prepare carefully for bedtime. If you are able to manage the bathtub, aching muscles might  respond to a soak with Epsom salts or herbs. Choose your bedtime reading carefully—nothing too exciting.  Many people can’t deal with world news at this time of day; keep a few books of poetry or light reading nearby.

What about waking up in the middle of the night with thoughts whirling around your head? Jot these down and make a list. Handle them in the morning. If you still are too alert, read something soothing, knowing that spending 15-20 minutes may save you from tossing for the rest of the night. Brew a cup of Sleepy Time tea. Now you’ll snooze off.

Pretend you’re like those who simply return to bed and zip into slumber. Just slide into oblivion.

Plan your strategy and rid yourself of the excess frazzle. You have more control than you realize in how to get through the days and nights. Sleep’s other name is maintenance, and it must be done daily. Set aside time to get together a sleep-inducing program and follow it. Have a friend help you devise the plan. Then revise it as needed.

Remember, don’t omit your exercise. It’s a slippery slope to nowhere—meaning muscle loss. And oh, the arduous upward haul to return to acceptable function. Friends, gyms, trainers and physical therapists are all available to help you.

What is more delicious than waking up from a good night’s sleep with a humorous dream to review? Stretch out your body and enjoy those soft, pliable muscles. This quiet energy might last the length of the day. Restful sleep: a gift to yourself and everyone you encounter.

Alice Outwater can be reached via at e-mail at

adoutwater@aol.com.