THE IMPORTANCE OF A GOOD NIGHT’S REST
QUALITY SLEEP PROMOTES HEALTHY AGING
ELIMINATE UNHEALTHY SUBSTANCES.
Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue.
Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep.
REGULATE YOUR SLEEP SCHEDULE.
In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night.
Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule.
BUILD AN ACTIVE DAILY ROUTINE.
Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and
optimize your melatonin levels, which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical.
It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life.
FEELING GROGGY? INCREASE YOUR ELECTROLYTES
We’ve all experienced it: Around 2:30 p.m. we start to lose focus, fading into a low- motivation zone. However, constant fatigue and regularly feeling tired by 2:30 p.m. is not normal. In fact, if this is all-too-relatable, you may be deficient in electrolytes. Why are electrolytes important? Electrolytes are tiny, natural substances that become positively or negatively electrically charged water, which comprises a large part of your body’s makeup. In doing so, these small pieces are what fuel movement, positive muscle growth, and healthy sleep. Simply put: With a healthy dose of electrolytes, you can sleep better, avoid muscle aches, and have more energy. So, why don’t we get enough? What works well for one person, won’t work so well for another. It’s important to adapt healthy eating knowledge to your lifestyle. If
you’re unsure about how healthy eating fits into your life, Dr. Sladic can help you develop a plan that works best for your body and your lifestyle. Still, it’s common knowledge that a diet consisting of lean meats, colorful vegetables, fish, and nuts is healthy for many people. However, when your carbohydrate intake levels are low — as they would be with the aforementioned diet — your body’s electrolyte intake is also depleted. But not all carbohydrates are equal; consuming overly processed grains and other unhealthy carbs will be worse for you. It’s best to combat this by incorporating more foods that meet your personal goals and replenish your electrolytes. How do I get more electrolytes? Numerous healthy, whole foods add an electrolyte boost. Try eating avocados every
week, and add a portion of seeds, like chia or pumpkin, to your salads and snacks. Sodium can also be a powerful electrolyte, so designate one meal per day where you add sea salt to your meal. Perhaps you sprinkle it on a dessert or enjoy it on your breakfast. Whatever you choose, just be mindful that too much sodium can have negative effects, too, especially for those with heart conditions. There are also supplements that can provide your diet with the boost it needs. For instance, Dr. Sladic has a preferred magnesium supplement designed to help patients achieve more restful and useful sleep. Don’t hesitate to call Dr. Sladic today at 1-877-861-5927 to learn more about this supplement and other options for increasing your electrolyte balance!
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