Page 188 - Mind Games The Aging Brain and How to Keep it Healthy

172 • Chapter 6

• Match roommates’ night and day routines as closely as
possible. You may not have a roommate, per se, but if
your spouse or other family members keep a different
schedule than you, it may interfere with your ability to
maintain an uninterrupted sleep cycle.
• No matter how tired or depressed you may be, get out
of bed and get busy. You must tire yourself a little in or-
der to be ready for sleep at bedtime.
• Avoid caffeine in beverages, chocolates, and medica-
tions. Read the labels. You will be surprised at what has
caffeine in it, especially medications.
• Keep the facilities as bright as possible during the day.
It will help your overall attitude and literally brighten
your day. If you can open the window shades and get
some sun, it will assist your circadian rhythms.

• Keep rooms as dark as possible during the night. It will
assist you in staying asleep once you get to that blessed
state.
• Minimize nighttime noise and disturbances.

• Limit naps to one per day for a maximum of 30 minutes
each. If you sleep too much during the day, you will not
be ready to sleep at night. Remember how you have to
keep little babies up during the day so they will sleep at
night if their schedule gets off.

• Encourage clients to go outside and get as much expo-
sure to sunlight as possible. You may need help reset-
ting that biological clock in order to rest.
Because sleep is so essential to your mental capability
and quality of life, we tried to include brief descriptions of
as many disruptions to a good, restful sleep as possible. You
may have found some information about sleep that pertains
directly to you. If you rated your sleep satisfaction as a 3, 4,
or 5, did you discover any suggestions that might help you
to achieve a higher quality of sleep?