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. 

FROM STATEPOINT
4 Tips for Higher-Quality Sleep

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