Six Simple Ideas for Sweeter Sleep
Last night was the first live presentation for this author’s new book, The Heart of Caregiving, A Guide to Joyful Caring. Thirty people arrived at Emeritus Senior and Assisted Living in North Salinas, CA. The appetizers were yummy; pineapple, strawberries, procchuita, green beans, party sandwiches and more. According to Margaret Oropeza of the Visiting Nurses Association; “Sonia’s Joyful, Loving, Spirit Shines as she presents practical information.” A question from Eric, owner of Freedom Medical Transport, was related to how to get quality sleep, when frequently awakened by being oncall for transport. As a Hospice Nurse, oncall , for many years these are the tips that have worked for me:
1. Be sure to get some quality exercise during the day, thirty minutes five days a week is ideal. However, these thirty minutes do not need to be all at once and even ten minutes a day may make a huge difference. Ten minute naps may work wonders during the day, as well.
2. Eat quality nutritious foods like hearty soup, at least an hour before bed. Foods that make you feel gaseous and bloated are not so great for the evening meal.
3. Have a ritual for going back to sleep. Complete all documentation or any unfinished business before starting the back to bed ritual.
4. Take a calcium magnesium supplement. CALM, a powder supplement to be added to warm water may be purchased at Trader Joe’s.
5. Create a dark comfortable environment. Your favorite, pillow, covers, etc.
6. Listen to a meditation or other soothing audio when you are ready to go back to sleep.
In closing and in honor of Celsa’s birthday week, here is an Irish Blessing,
May the wings of the butterfly kiss the sun
and find your shoulders to light on,
to bring you luck, happiness, and riches,
Today, tomorrow, and beyond.