Best Sleep Tips

Poor sleep aggravates dementia and increases Alzheimer’s risk. Sleeping well restores and refreshes the brain. Learn to get a good night’s sleep to prevent and treat dementia. Check out these tips. 

Getting a Good Night’s Sleep to Prevent and Treat Alzheimer’s

There are many things you can do to help you get a good night’s sleep and not suffer from daytime sleepiness. Here are some ideas.

Sleep Essentials

• Follow a regular schedule. Go to sleep and get up at the same time each day, even on weekends. Napping in the late afternoon or evening may keep you awake at night.
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• Develop a bedtime routine. About 30-45 minutes before bedtime each night, do the same things so your body will know that it’s time to sleep. Some people watch television, read a book, listen to soothing music, or soak in a warm bath.
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• Your bedroom should be dark, not too hot or too cold, and as quiet as possible.
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• Be sure you have a comfortable mattress, a pillow you like, and enough blankets for the season.
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• Exercise at regular times each day but not within 3 hours of your bedtime.
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• Make an effort to get outside in the sunlight each day.
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• Be careful about when and how much you eat. Large meals close to bedtime may keep you awake, but a light snack in the evening can help you get a good night’s sleep.
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• Stay away from caffeine late in the day. Caffeine (found in coffee, tea, cola, and hot chocolate) is a stimulant that can keep you awake.
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• Drink less liquid in the evening. Waking up to go to the bathroom and turning on a bright light breaks up your sleep.
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• Remember that alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
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• Use your bedroom only for sleeping. After turning off the light give yourself about 15 minutes to fall asleep. If you’re still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.

Safe Sleeping

Try to set up a safe and restful place to sleep. Make sure there are smoke alarms on each floor and lock up the house before going to bed. Other ideas for a safe night’s sleep are:

• Keep a telephone with emergency phone numbers by your bed.
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• Have a good lamp that turns on easily within reach.
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• Put a glass of water next to the bed.
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• Use nightlights in the bathroom and hall.
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• Don’t smoke, especially in bed.
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• Remove area rugs so you won’t trip if you get out of bed in the middle of the night.
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• Don’t fall asleep with a heating pad on; it may burn.

Sleep & Dementia — A Special Problem

Alzheimer’s and other dementias often change a person’s sleeping habits. For example, some people with Alzheimer’s disease sleep too much; others don’t sleep enough. Some people wake up many times during the night; others wander or yell at night. The person with Alzheimer’s disease isn’t the only one who loses sleep. Caregivers may have sleepless nights, leaving them tired and out of sorts.

If you’re caring for someone with Alzheimer’s disease, there are steps you can take to protect his or her nighttime safety. Try the following:

• Put a gate across the stairs.
• Make sure the floor is clear of objects.
• Lock up any medicines.
• Put grab bars in the bathroom.
• Put a portable toilet in the bedroom.

Sweet Dreams

Here is a great dementia resource for caregivers and healthcare professionals.

Caregivers, and healthcare professionals,here is some great information

Follow alzheimersideas on twitter
The Dementia Caregiver’s Little Book of Hope [Kindle Edition]

Your residents will love the Amazon Kindle Fire

Here is information on being the best caregiver you can be

Here is a way for nurses administrators, social workers and other health care  professionals to get an easyceu or two

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National Institute of Aging, U.S. National Institutes of Health