There is a connection between poor sleep and an increased risk of falling!
If you have problems sleeping and are up often during the night, you may be at increased risk for falls. According to doctors, when you do not sleep well, you may be more likely to feel dizzy or have trouble with your balance. Good sleep habits can help you feel better and decrease your risk of falls. Keep reading to learn how to improve your sleep and decrease your risk for falling!
Are you having trouble sleeping? These tips may help you sleep better each night:
• Keep a regular sleep schedule. Try to go to bed and wake up at the same time each day.
• Limit napping during the day. If you need to, take only one 20 to 30-minute nap.
• Do not drink too much fluid before bed.
• Take time to relax before bed. It may help to read, listen to music or take a warm bath.
• Keep a soothing bedroom environment. Use your bed for sleeping and not other activities like watching TV or eating.
• Limit your use of electronic devices or bright lights before bed.
• Avoid tobacco, caffeine, and alcohol. These may make it hard to fall asleep and stay asleep.
• Exercise regularly during the day. Do not exercise too close to bedtime.
It is important to note that any medicines that help promote sleep have side effects that include dizziness and daytime drowsiness. According to doctors, almost all medicines to promote sleep should be used only for a short time. It is important to talk with your doctor about the safe use of all medicines and supplements you take, including those that help you sleep.
Are you at a risk for falling? Exercise is one of the best ways to prevent falls.
Exercise programs focused on strength and balance can help reduce your risk of falls. Adding exercise to your routine each day can improve your health by increase strength, blood flow, and even improve your mood.
Exercise can have many positive impacts on your health, including:
- Faster reaction times can help you stay upright if you start to fall.
- Improved coordination can help prevent falls and keep you safe if you do fall.
- More muscle can help you stay upright and protect your bones and joints
- Stronger bones are more resistant to breaks.
- Better brain function supports clearer thinking to help you avoid falls.
Everyone can benefit from exercise and any type of exercise can help. The best exercise is the type you enjoy and will do on a regular basis. Here are a few you can try at home to help strengthen your legs.
- Stand with your back straight and knees slightly bent;
- Hold onto something sturdy;
- Push up onto your tiptoes as high as possible and slowly count to 10;
- Slowly lower your heels to the ground.
- Repeat 10-15 times.
As you grow stronger, you also can try:
• Closing your eyes as you rise up on your toes. This will challenge your balance.
• Standing on your toes for a count of 10, then rocking back onto your heels for a count of 10.
Are you interested in learning more about exercise programs that are perfect for you? Set up a consultation with Dr. Greg today!