Catching some zzz’s! Good Habits for Good Sleep

Catching a couple of zzz's

#1 Good Habit: Be active on a regular basis!

We believe that being active is the primary foundation of good sleep! Because of this we want you to be sure that the exercise program you follow is appropriate for you and for your lifestyle.The wrong kind of exercise, too much exercise, or exercising too late in the day can disrupt your sleep and leave you feeling fatigued and listless. The other thing to consider is that doing any kind of physical activity/exercise when you have some underlying functional issue with your muscles or joints can worsen this condition and also disrupt your sleep quality. Those aches and pains you have been experiencing may well be an ‘early warning signal’ for future, more serious and debilitating, conditions. The earlier these signals are identified the easier they are to deal with, and the less your sleep will suffer.  Take a pro-active attitude to your ‘sleep hygiene’ and schedule a Wellness evaluation with one of our highly qualified professionals. This will enable us to identify the best program for your needs and so prevent these functional problems before they start. As a basic guide you should exercise on a regular basis at a moderate level, and finish your session at least 3 hours before bedtime. Late afternoon is the perfect time for exercise that will help you sleep. At ActiveRx we can help you find the optimal program – and one that will also be covered by your insurance.

Other sleep inducing habits include …

• Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving.
• Avoid exposure to bright lights before bedtime because they send ‘wake up’ signals to the body at exactly the wrong time!
• Make sure you have ‘sleep-friendly’ surroundings – cool, quiet, dark, comfortable and free of interruptions.
• Make sure your mattress is comfortable and supportive. Most good quality mattresses last about 9 or 10 years. Don’t forget comfortable pillows!
• Finish eating at least 2-3 hours before your regular bedtime. This will make you more comfortable when settling down for bed.
• Establish a regular bed and wake time schedule including weekends. The more of a routine you develop the better the sleep pattern.
• Avoid caffeine, nicotine and alcohol products close to bedtime. They all contain stimulants that can keep you awake.
• Avoid long naps during the day. Although a ‘power nap” can be very effective for energy replacement, long daytime naps can disrupt your sleep pattern.

Finally, if after all this, you still have problems with sleeping – or with staying awake/alert during the day, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long.

Based on information from the National Sleep Foundation

Tips for staying ‘Topside’!

Staying 'Topside"- one leg at a time!

Prevent Falls, and Increase Function, Independence and Quality of Life!

What’s up with falling down?

At first glance, the statistics on Falls seems to be full of nothing but ‘bad news’!

According to the Centers for Disease Control and Prevention …

• More than one third of adults 65 and older fall each year in the United States.
• The rates of fall-related deaths among older adults has risen significantly over the past decade.
• In 2000, direct medical costs totaled $19 billion for nonfatal fall injuries.
• Up to 30% of people who fall suffer moderate to severe injuries such as bruises, hip fractures, or head traumas. These injuries can make it hard to get around and limit independent living. They also can increase the risk of early death.
• Most fractures among older adults are caused by falls.
• Many people who fall, even those who are not injured, develop a fear of falling. This fear may cause them to limit their activities, leading to reduced mobility and physical fitness, and increasing their actual risk of falling.

However there is also GOOD NEWS…

AGING IN AND OF ITSELF IS NOT THE CAUSE OF FALLING! Research has shown that there are a number of factors well within your control that can significantly improve your mobility, balance, stability and coordination – and so dramatically reduce your chance of falling. As your partner in Successful Aging, our mission is to show you how to make these factors part of your lifestyle and ensure that you do not become just one more fall statistic.

During my time as a research scientist at Stanford University School of Medicine and a Professor at Arizona State University I was involved in designing, researching and reviewing a variety of “fall prevention programs”. These were all ‘research-based’ and included one or more of the following components: physical factors (e.g. exercise, strength and/or balance training), environmental factors (e.g. home modification, assistive aides, ‘fallproofing’), educational factors (e.g. increasing awareness and knowledge of fall risks) and medical/clinical factors (e.g. medication compliance and dosage, clinical assessment of risk and/or cause pre- and post-fall).

All these factors have been shown to help reduce falls. However, as I worked with more and more older adults I became aware of other factors that also seemed important, particularly how older adults’ lifestyle behaviors influence fall risk and frequency. We have taken the best of these ‘Best Practice’ approaches and, often in collaboration with your physician, enhanced them with what we have learned from years of hands on experience working with our patients. The end result is a comprehensive and highly effective fall prevention program that is part of your own, unique lifestyle. We call this …

The ActiveRx  ‘Action Steps’ Program

What makes Action Steps different is that it does not only address the ‘Usual Suspects’ of falling, as listed above. It digs deeper, into your behaviors, your lifestyle, your aches and pains … even your low back health. We have found all of these can play a role in preventing falls but are rarely dealt with in conventional programs.

If you are concerned about falling or know someone who is, we encourage you to schedule a fall-risk screening today with one of our experts.  Reference this blog posting and we will waive the fee for the initial screening.  We will determine your needs and how we can meet them, jointly review your results and provide this information to your doctor if you desire to begin the program. By doing this, the program will be covered by your Medicare, Medicare Replacement Plan and Supplement Insurance.  This program is brand new for 2010 and we have limited space available. If you are interested please call today so we can reserve your spot !

Be Steady, Ready … Go for 2010!