Elder Rest

Sleep cycles involve two main functions.  The brain is still active even during the deep sleep phase, but that activity is geared towards detoxification.  During the dream or REM phase the brain processes life experiences and rewires the synapses accordingly.  Elders tend to sleep less at night, nap more during the day, but as long as these two functions still occur we get what we need.  The main impediment to proper rest is a hyperactive mind at bedtime, with concern for getting enough rest contributing further to the hyperactivity.  The best routine to overcome this problem starts way before bedtime.

Afternoon Before Bedtime (BB)
Exercise that is strenuous enough to produce the euphoric “runner’s high” releases neurotransmitters beneficial to the brain.  People who exercise regularly tend to need less sleep, but that sleep is deeper.  However, neither mentally nor physically strenuous activity should occur close to bedtime.

Four Hours BB
We aim to finish our last meal of the day at least four hours before bedtime. Three hours BB is recommended to start the overnight fast and shift away from glucose metabolism.  As I mentioned in the previous entry, my last meal of the day has more fats and proteins in order to urinate less at night.  Salt would have this same effect, but I limit salt intake for the sake of blood pressure. 

One hour BB
This is when I end my “screen time” with all electronics.  I put on calming  instrumental music while I wrap up evening chores.  When the chores are done I turn off the music and read a little to Cindy if there is time, otherwise I play my classical guitar right up until bedtime. 

Bedtime
Bedtime is not when sleep starts, but rather when I climb under the sheets and read until I lose focus.  I find the best reading material for this are cartoon anthologies such as “Calvin and Hobbes.”  The problem with an engaging book is being too engaging, focusing the mind until the next chapter ends or beyond.  Each cartoon in an anthology is only three or four panels of lighthearted fluff.  When my mind drifts in the middle of one of these short entries I know I am ready to turn off the light.

After Bedtime
Only on rare occasions do I sleep through the night.  Typically I wake up once to urinate and drift back to sleep.  If this does not happen I engage in deep breathing.  This usually gets me back to sleep before I reach a count of twenty, but even if I go way beyond that I am comforted with knowing I am calming and refreshing my mind as much as possible without deep sleep.

Though I have a naturally hyperactive mind, whether I am thinking about my caregiver situation or the plight of humanity, this routine works for me. If the tricks you have tried at bedtime are not working, go farther back in the day for a more comprehensive approach towards getting the rest your brain needs.