Page 187 - Mind Games The Aging Brain and How to Keep it Healthy

Regain an Agile Brain • 171

Can’t Sleep? Try These Tips:

Plan to avoid insomnia. Get a body massage.
Don’t watch TV or read be- Visualize something peace-
fore going to bed. ful.
Get some physical exercise Visualize something boring.
during the day. Imagine it’s time to get up.
Avoid caffeine, alcohol, and If you can’t sleep, get up.
tobacco.
Try progressive relaxation.
Avoid illuminated bedroom
Count happy thoughts.
clocks.
Rub your stomach.
Keep your bed a place for
Eat a bedtime snack.
sleep.
Sleep on your back.
Don’t sleep late on week-
ends. Wiggle your toes.
Get up earlier in the morn- Take a warm bath.
ing. Drink warm milk.
Keep regular bedtime Listen to music.
hours. Breathe deeply.
Sleep on a good, firm bed. —list compiled by Oufei Zhao

Not only do you need to get adequate sleep each night,
you need to have a regular sleep schedule from day to day.
Some helpful hints used in an eldercare facility to facilitate
maintenance of a proper sleep schedule may be helpful for
you as well: 10
• If physically possible, do not remain in bed for more
than one hour when not sleeping. Remaining in bed
may confuse your circadian sleep/wake cycle.
• Establish and follow a regular wake/sleep cycle. Try to
get to bed about the same time each night except on spe-
cial occasions.