58 | NOVEMBER 28 • 2019
Jews in the D
continued from page 56
living with dementia.
• Take it easy. Remember
that the holidays are meant to be
enjoyable. That means different
things to different people, so
trust your instincts and enjoy on
your own terms.
• Expert help is available.
Caring for a loved one with
dementia can be exhausting
and stressful and it may be that
you need more resources than
a listening ear. Feel free to call a
social worker at the Dorothy and
Peter Brown Jewish Community
Adult Day Program, which
offers families a professional
partner in caregiving, includ-
ing day programs and support
groups for care partners.
The Brown Program is a
partnership of Jewish Senior Life
and JVS Human Services with
locations in West Bloomfield
(248-592-5032) and Southfield
(248-233-4392).
Graham Sayre is director of the Dorothy
and Peter Brown Jewish Community
Adult Day Program.
Sleep is essential to good health.
Unfortunately, over a third
of Americans are not getting
enough sleep, according to The
Centers for Disease Control and
Prevention. Over time, sleep
deprivation can take a toll on
one’
s overall wellness.
“Like air, water and food, sleep
is like fuel for your body,
” says
Dr. Janet Kennedy, sleep special-
ist at mattress company Leesa.
If you’
re feeling more wired
than tired at bedtime, it may be
time to improve your sleep rou-
tine. Check out Kennedy’
s sug-
gestions for a better night’
s rest:
• Cool down: If your first
quiet moment to relax comes
when you get into bed, your
mind will race to try to get all
its thinking done. Shut down
phones and other devices at least
one hour before bed and set an
even earlier cutoff time for work.
Much the way the body needs a
cooldown period after exercise,
your mind needs a cooldown
period to process the day and
unwind.
• Make a routine: Bedtime
routines are important, but they
don’
t have to be elaborate. It
helps to create a series of steps
to be done in a consistent order.
This could include stretching,
breathing exercises or journaling.
“I recommend keeping it sim-
ple and ending by reading fic-
tion,
” says Dr. Kennedy. “Reading
is one of the most powerful sleep
associations I have found.
”
• Create a sanctuary: Your
bed should be a place you feel
lucky to be. That means setting
it up for ultimate comfort. Your
pillows and mattress should
properly support and align the
neck and spine so your body
will relax quickly, instead of
struggling to find a comfortable
sleeping position. Temperature
control is important, too. Pillows
and bedding should stay cool
through the night.
• Don’
t struggle: If you aren’
t
falling asleep as quickly as you
want, or if you are struggling
with insomnia, stop trying to
fall asleep. The body knows how
to sleep and will sleep when it’
s
ready. Wait until you are very
sleepy before going to bed and
then read, listen to an audio
book or do something quiet to
distract your mind until sleep
comes to you.
Sleep is meant to restore the
mind and body, not cause stress,
so if you’
re having trouble getting
enough of it, it may be time to
tweak your nighttime routine.
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