Getting a Good Night’s Sleep

A good night’s sleep can make a big difference in how you feel. Here are some suggestions to help you.

Follow a regular schedule. Go to sleep and wake up at the same time, even on weekends. Sticking to a regular bedtime and wake time schedule helps keep you in sync with your body’s circadian clock, a 24-hour internal rhythm affected by sunlight.
Try not to nap too much during the day. You might be less sleepy at night.
Try to exercise at regular times each day. Exercising regularly improves the quality of your nighttime sleep and helps you sleep more soundly. Try to finish your workout at least three hours before bedtime.
Try to get some natural light in the afternoon each day.
Be careful about what you eat. Don’t drink beverages with caffeine late in the day. Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.
Don’t drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons, including the hazard of falling asleep with a lit cigarette. Also, the nicotine in cigarettes is a stimulant.
Create a safe and comfortable place to sleep.Make sure there are locks on all doors and smoke alarms on each floor. A lamp that’s easy to turn on and a phone by your bed may be helpful. The room should be dark, well ventilated, and as quiet as possible.
Develop a bedtime routine. Do the same things each night to tell your body that it’s time to wind down. Some people watch the evening news, read a book, or soak in a warm bath.
Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed. When you get sleepy, go back to bed.
Try not to worry about your sleep. Some people find that playing mental games is helpful. For example, think black — a black cat on a black velvet pillow on a black corduroy sofa, etc. Or, tell yourself it’s five minutes before you have to get up and you’re just trying to get a few extra winks.

If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.

George Starkesen

“The best part of The Arbors are the people, the programs and the independence. I take daily walks around the neighborhood”

Doris Crotty

“I like the programs offered, they keep me busy and engaged. I love living here”

Dolores McCrone

“I’ve made The Arbors my home and I am very content”

Josephine Foschino

“I love making new friends and enjoying life”

Gladys Bischoff

“I love my beautiful room and all my friends”

Diane

“The life of a caregiver is truly very difficult, and with no training, I’m just a daughter, I made it work, but it got to be too much. It was a very difficult decision to have my mom move here. The folks here made my transition very easy, very helpful, very friendly, the staff is great. It was just a real comfort to me when I left. I felt that my mom was in really good hands. I have such peace of mind knowing that my mom is being well taken care of at The Arbors.”

Tom

“You can go home and sleep at night knowing your loved one is being taken care of. I am grateful to call The Arbors home for my father-in-law.”

Joan

“Living at The Arbors has changed my life completely. I am in a new world. When I started to fall last year, and had to be rushed to the hospital, I was scared. I didn’t want to leave my home. But I’ve made a lot of friends here. It’s a big family. Arbors makes it very comfortable for me. The staff are great, they would take you to the moon if they could. I say my prayers every night and thank God for finding this place for me.”

Elaine

“I love my apartment at The Arbors. It’s just enough space for me to relax. I spend my days socializing with my new friends in the shared spaces, so my home actually got bigger, not smaller.”

Helen

“Make new friends, but keep the old. Some are silver and some are gold…Over eight years, I’ve made a lot of friends, new ones, old ones, and I’ve enjoyed all of them immensely. I guess coming into a place like this, you wonder who’s going to be a friend, but then you find so many friends, whether they’re residents or staff. My favorite part about The Arbors is the people that I’ve met, they take good care of me.”

Providing an all-inclusive nurturing, supportive, and active environment that fosters independence yet offers assistance when needed.

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