Good Sleep!!

Few things in life are as desirable as a good night’s sleep. However, many older people find night-time as the worst part of the day. The sleep pattern changes as we grow old. The duration of sleep is shortened and the quality of sleep also becomes poorer. In addition, sleep may also be disturbed as a result of mental or physical illness.
THE EFFECT OF AGING ON SLEEP:

1. As people age they tend to have a harder time falling asleep and more trouble staying asleep than when they were younger.
2. Change in the sleeping patters occurs.
3. Older people spend more time in the lighter stages of sleep than in the deeper stages.
4. The time taken to fall asleep increases
5. Older people tend to wake up more often during their sleep
6. Physical or mental illness disturbs sleeping patterns.
7. Sometimes the medication give to the older people for various diseases affects their sleep.
8. The body of senior people feels tired early in the evening making them to fall asleep sooner and wake up earlier.
9. With age, prevalence of insomnia also increases reducing sleep.
10. Snoring increases which again disturbs sleep.
11. The prevalence of restless legs syndrome increases with age and causes an irritable urge to move the limb which makes it difficult to sleep for some people at night.
12. Chronic medical problems increase as we age which increase the sleep problems.
13. Medical conditions such as diabetes mellitus, reOld Age Slnal failure, respiratory diseases such as asthma, and immune disorders are all associated with sleep problems and disorders.

Getting a good night’s sleep can make a big difference in the quality of life. The following are a few suggestions in this regard:

1. Follow a regular schedule of going to sleep and getting up at the same time each day.
2. Moderate physical activity 2 to 4 hours before bedtime may improve your sleep
3. To adjust your internal sleep clock, get some exposure to natural light in the morning and afternoon each day
4. Avoid drinking tea or coffee late in the evening and if you like a drink before bed, a glass of warm milk may help. Alcohol and smoking can make it harder to stay asleep.
5. A lamp that’s easy to turn on and a telephone by your bedside may be helpful.
6. The sleeping room should be dark, well-ventilated and quiet.
7. Develop a bedtime routine. Do the same things each night to tell your body that it’s time to sleep like watching TV, reading a book or soaking the feet in warm water.
8. Try not to worry about your sleep. Some people find that playing mental games is helpful.
9. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms.
10. Limit the use of sleeping aids and sleeping pills.
11. Satisfy your hunger prior to bed.
12. Avoid big meals or spicy food just before bed time
13. Take minimum liquid before bed time.

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Medicine: Dos and Don'ts

Medicine Dos...

• Take medicines with food or just after (unless told otherwise) check the ingredients to avoid duplication.
• Do stick to the same brands of medicine in repeat prescriptions.
• Do see your doctor regularly to avoid unnecessary medicines.
• Ensure that you have understood the directions for drug use
• Tell your doctor or pharmacist about any drugs you are already taking; prescription, over the counter, complementary, alternative or recreational.
• Tell your doctor or pharmacist if you are pregnant, intend to become pregnant or are breastfeeding.
• Tell your doctor or pharmacist about any allergic reactions you have had to previous medicines.
• Medicines should be taken in the exact manner they have been prescribed.
• Check for the effects of your medication
• Ask the doctor for any food that you need to avoid if you are taking certain medication.
• The timings of medication should be strictly followed
• Store medicines in a cool, dry place and protect them from light or refrigerate them if advised to do so.
• All medicines should be kept out of reach of children.
• The full course of the medication should be completed.

Medicine Don’ts...

• Taking medicines without the knowledge of the directions of use.
• Leaving the medicine within the reach of children
• Taking medicines without consulting the doctor especially when you are pregnant
• Miss any doses
• Once you’ve finished a course take any remaining back to the pharmacist for safe disposal. Do not stockpile them.
• Changing medication schedule without consulting the doctor.
• Taking same medicine as prescribed to someone else.
• Taking more than the dose stated.
• Sharing medicine with someone else.
• Crush or break pills unless your doctor instructs you to do so.
• Using expired medicines.
• Storing medicines in sunlight or improper environment.

For more tips on managing medicines log on to our website Old Age Solutions