Health - OutreacH - prevention - empowerment

The good news is that you are not powerless against the plight of summer insomnia. Here are a few ways to combat this problem.

 Stick to a consistent sleep routine. Going to bed and waking up at the same time every day, even on the weekends — no matter how tired you may feel in the morning — will help your circadian clock adjust to your desired bedtime.

Let the sun shine in. During the mornings and throughout the day, open your curtains and go outside as much as possible. Daytime sunlight cues your body that it’s time to be alert and strengthens the circadian clock, which in turn promotes better sleep at night.

Set the mood. One to two hours before bedtime, make a point to dim the lights, which will trigger your body’s natural production of melatonin. Don’t forget to shut off electronic devices at that time too because they emit blue light, which can be particularly disruptive to sleep. Use sun glasses to dim the lighting

Then, with the lights low, do something quiet and relaxing to transition into sleep mode. We’re not built to go from 60 miles an hour to zero. We need time to slow down or else it will be hard for us to sleep.

avoid aerobic exercise close to bedtime, eating large meals within three hours of sleep (though a small snack before bed is fine).

Limit alcohol before bedtime because even though it will probably cause you to conk out quickly, it will likely lead to a fitful night of poor quality sleep.

Pay attention to caffeine           . The general rule of thumb is to be cautious of caffeine after lunchtime. Caffeine can linger in the brain for 8  to 10 hours at sufficient enough levels to disrupt sleep. The effects of caffeine can vary greatly from person to person.

Cool down your bedroom.   When it’s time to sleep, keep your bedroom between 60 and 67 degrees.      We tend to get more deep sleep in a cool bedroom.

Avoid distractions. If you can, use room-darkening shades or an eye mask while sleeping. And consider turning on a white noise machine or a fan that hums gently to buffer any distracting environmental sounds.

If you still find yourself tossing and turning in bed, get up and do something calming, (like reading a book, meditating or knitting) until you feel sleepy. Only then should you get back into bed. That way you won’t associate your bed with sleeplessness.

If some of these things are out of your control, don’t worry. Most people don’t have to follow every one of these suggestions to get a good night’s sleep.

Call Project H.O.P.E. with questions!! 216-391-7557

Outreach in Action

Project H.O.P.E.’s way of going into the Community to ensure health and safety. Heart education is important to our community. We taught at the various senior centers this month. Here we are at Doan Apartment and see our guests showing their thanks to Project HOPE and to Communion of Saints School in Cleveland Heights for their Winter cards of cheer. 

Our way to ensure both physcial and mental health                                           Thank you!