Don’t overlook importance of a good night’s rest

On any given day, you can pick up a magazine or newspaper, watch TV or listen to the radio, and you are sure to find something about fitness. Nutrition, weight control and exercise are explored in every detail. There are books dedicated to each component. I am delighted that the subject is so “in your face.” I believe that public awareness has been accomplished. However, there is one important area that gets little attention. What else is there? Adequate sleep. Without it, it is next to impossible to carry out your exercise regimen when you begin your day exhausted.

Sleep deprivation can not only sabotage your feeling of well-being, it can also negatively affect your general health. Your body repairs itself while you are sleeping. Prolonged periods of time without adequate sleep can contribute to high blood pressure, heart attack and heart failure, stroke, obesity, diabetes and depression. It can accelerate aging, decrease performance and alertness, impair your memory and concentration, slow your reaction time and lead to care less errors.

Why is this happening? It is not part of aging and also not true that seniors need less sleep than their younger counterparts. We still need seven or eight hours of uninterrupted sleep each night. Then what is different?

In our senior years, we make lots of changes in our lifestyles, which can affect our body’s natural rhythm of sleep. When we retire, our schedules change or become nonexistent. We may get up and go to bed at different times, expend less energy, take naps and stay in the home more. For me, it took years before I no longer woke up automatically at 5 each morning. Since I never completely retired, the change was not drastic. I still enjoy the social contact with my students and have some structure in my life. For some, after years in the workforce, the non-structure of retirement may cause anxiety and even depression.

Many of us relocate to different states where the climate differs from what our bodies are used to. For better or worse, we still need to adjust. We may miss old friends and some family members. The important thing is to jump in with both feet and find your place in the community. The more fun you are having, the better you will sleep. You chose your new home for a reason. Enjoy it!

Losing a spouse and suddenly finding yourself alone can lead to depression and loneliness, which in turn can affect your sleep. There is no easy way to get past this. It will take time and a good support system. If the sleeplessness persists, you might need medical help.

Chronic pain and some medications can contribute to loss of sleep. Any medication containing a diuretic should be taken early enough during the day so as not to disturb your sleep. Be sure to take all medications exactly as directed by your doctor.

Now let’s explore what steps we can take to create a sleep pattern to fit our lifestyle. By using a daily ritual for sleep, we can adjust our body’s rhythm. Consistency is the key to success. Go to bed at the same time each night. Make your bedroom conducive to sleep by having a comfortable mattress that is just the right firmness for you. The room should be cool, dark and quiet. Many experts will tell you that you should not read or watch TV in bed. I believe that is a personal choice. I find it difficult to fall asleep without the TV. Of course, I don’t watch scary movies in bed. I watch the 11 p.m. news and then turn the sound low and set the sleep alarm. Consistency!

Caffeine and alcohol can interfere with sleep. Try avoiding both after 4 p.m.

While you are in the process of establishing a new sleep pattern, skip the afternoon nap. Some people cat nap several times during the day and don’t even realize they are asleep. Of course, you often won’t be able to sleep at night.

Some people find it helpful to do some stretching and relaxation exercises before going to bed. Others find they sleep better when they have exercised during the day.

If you have tried all of the above and still can’t sleep, see your doctor. He can determine whether you have a sleep disorder. He can also look at your medications to see if any of them could be contributing to the problem. As a last resort, he might prescribe medication.

Please give sleep the importance it deserves. It is a big part of your health and fitness.

Marie McDonald’s column originally ran April 7, 2010. Her book, “Your Personal Best: A Common Sense Guide to Fitness for all Ages,” is available on amazon.com. You also can find it at the Clark County Library.