Mr. Sandman...bring me a dream!

If you're like us (over 50 years of age), it would be a dream to get 7-9 hours of solid sleep every night...

and not just because it would feel good.

Nature Communications Journal reports that getting a good night's sleep is critical when it comes to our cognitive health.

In fact, sleeping less than six hours a night in midlife can increase the risk of dementia and loss of cognitive functioning like thinking, remembering, and reasoning by 30%.

So, we know it's important, but how do you secure your ticket to dreamland?

Check out these tips from American Family Care Guide to get you on the right track.

1. Support your stress.

Write down what's on your mind and set it aside for tomorrow.
Breathe...Healthline.com shares 10 breathing exercises here.

2. Include physical activity in your daily routine.

Walking and other movement increases the amount of deep sleep you need.
Do your physical activity outdoors. Harvard studies show that just 20 minutes outdoors every day lowers blood pressure and the stress hormone, cortisol.

3. Watch your caffeine intake.

Caffeine can stay in your blood for 6-8 hours...drinking coffee after 3 PM is not recommended, especially if you have trouble sleeping.
Need an afternoon pick me up? Eat an apple with peanut butter or take a walk.

4. Pay attention to what you eat and drink.

Avoid late night snacks, like ice cream, 2-3 hours before bedtime...the sugar will keep you up. Though alcohol might make you feel sleepy, it can disrupt your sleep later in the night.

5. Turn off your tv and phone.

The blue light from LED screens slows and can even halt the production of melatonin, the hormone that signals your brain it's time to sleep.
Experts suggest turning everything off at least one hour before bed.

If you are caring for a spouse or parent, you may be faced with worries and challenges outside your control...such as the person in your care getting up and wandering.

If that's the case, please reach out to us for additional information.