Rules for Better Sleep - Part II

To those who are experiencing any kind of sleep disorder, the Rules for Better Sleep would be a big help. Here is the second part for your appreciation:

• Time to wind down is conducive to sleep. Engage in relaxing activities like reading, watching TV or listening to music thirty minutes before bedtime (and outside the bedroom).
• Avoid worrying in bed about not being able to sleep. If after ten to fifteen minutes you are still awake, get out of bed and go to another room. Do something relaxing. When you start getting tired or sleepy, go back to bed. Staying in bed and forcing yourself to fall asleep will only make you angry and frustrated, further aggravating a conditioned arousal (negative conditioning).
• If you find yourself "clock watching", turn the clock around or cover it so you cannot see it.

Compiled by Manalastas, R. Rules for Better Sleep
Comprehensive Sleep Disorder Center,
St. Luke’s Medical Center
Image Credit: internetmedicine.com

Rules for Better Sleep

Mom has trouble sleeping occasionally. Her geriatric doctor has prescribed a sleep inducing medicine to relieve her of the distress it brings to her. It causes uneasiness, irritation and discomfort. Often, she would talk almost endlessly the whole night, recalling the memories of her younger days. Sometimes, it pains me to see her that way. 

Recently, I have read a short article about sleeping disorder and I’ve thought of sharing it hear. If there are people out there who are experiencing a sleeping disorder, these simple rules could be of good help.

• Sleep only as much as needed to feel refreshed during the following day. Extended sleep will only lead to fragmented and shallow sleep. Restricting time in bed will lead to a consolidated sleep.

• Get up the same time each morning, weekdays and weekends. Regular wake-up time will lead to regular sleep onset times.

• Regular exercise in the morning deepens sleep. Exercising in the evening is stimulating and may lead to delay in sleep onset.

• Proper sleep environment is conducive to sleep. Avoid extreme temperature, bright light and noise in the bedroom.

• Late snack may promote sleep onset in some patients. Hunger or excessive fullness can disturb sleep. A cup of warm milk, a banana or a cookie is sufficient to quell hunger pains at night.

• Avoid drinking excessive liquids at night to minimize the need to get up to go to the bathroom. Getting up (at most twice) in the middle of the night to go to the bathroom is not unusual as long as you are able to go back to sleep.

• Avoid cigarettes, alcohol and caffeinated beverages (coffee, tea, colas) in the evening. Caffeine and nicotine are stimulating. Alcohol may initially promote sleep, however, it leads to a fragmented sleep.

• Bed is only for sleep and sex (conducive to sleep). Remove from the bedroom all stimuli not associated with sleep. Activities like watching TV, eating and drinking, arguments, discussing and days problems and working may interfere with sleep onset.

to be continued...

Compiled by Manalastas, R. Rules for Better Sleep
Comprehensive Sleep Disorder Center,
St. Luke’s Medical Center
Image Credit: internetmedicine.com

Ten Commandments for Senior Citizens

Our church’s Outreach Ministry gave a tribute to elders and disabled members recently. They treated us to the Manila Ocean Park, Kulturang Pinoy, and at the SM Mall of Asia. After the activity, they gave the each elder a copy of “Ten Commandments for Senior Citizens”.

I thought of sharing it here on my blog for senior citizens who might be able to drop by this blog and for the children who might be taking care of their aging parents or relatives. It could help them understand aging better.

However, the following are just opinions of its author (whom the copy where I have taken it has not revealed). You might not agree with all of it and I don’t write it as gospel truth but I believe that we can benefit from analyzing and reflecting on its practical ideas.   

Here it is:

1.       Face and accept the reality of getting old, its consequences and the limitations, which growing old brings. Act and behave your age. Quit fooling yourself by trying to look like you were in your youth.

2.       Focus on enjoying people, not on indulging in or accumulating material things.

3.       Plan to spend what you have saved, you deserve to enjoy the few healthy years you have left. Travel if you can afford it. Don’t leave anything for your children or loved ones to quarrel about. By leaving anything, you may even cause more trouble when you are gone.

4.       Live in the here and now, not in the yesterdays and tomorrows. It is only today that you can handle. Yesterday is gone, tomorrow may not even happen.

5.       Enjoy your grandchildren (if you are blessed with any) but don’t be their full time baby-sitter. You have no moral obligation to take care of them. Don’t have any guilt about refusing to baby sit anyone’s kid, including your own grandkids. You parental obligation is to your children. After you have raised them into responsible adults, your duties of child-rearing and babysitting ends. Let your children raise their own offspring.

6.       Accept physical weakness, sickness and other physical pains. It is a part of the aging process. Enjoy whatever your health can allow.

7.       Enjoy what you are and what you have right now. Stop working hard for what you do not have. If you do not have them, it’s probably too late.

8.       Just enjoy your life with your spouse, children, grandchildren, and friends. People who truly love you for who you are and not what you have. Anyone who loves you for what you have will only give you misery.

9.       Forgive and accept forgiveness. Forgive yourself and others. Enjoy peace of mind and soul.

10.    Befriend death. It’s a natural part of the cycle of life. Don’t be afraid of it. Death is the beginning of a new and better life. So, prepare yourself not for death but for a new life.

If I may add one more,

11.    Spend the rest of your days serving the Lord, your God. Delight yourself in God and He will give you the desires of your heart.