William Penn Life, 2017 (52. évfolyam, 1-12. szám)
2017-03-01 / 3. szám
Aging Well with Cothy Graham A good night’s sleep IT HAPPENED THREE TIMES in five days, so I have to write about it. That is how these things work: sometimes inspiration is light and whimsical, other times it hits you like a sock full of quarters. Apparently there are a bunch of folks on my radar screen that don't engage in full, restful sleep. Their minds are like race cars zooming around the track with no end in sight. Sleep won't come to an active, swirling mind. A lot of this mind flittering comes from ignoring stress during the daytime when it occurs. Sweeping the day's dirt under the rug can keep you awake and wired. Staring at a computer, phone or television screen before bed is like staring at a bright light. It prevents the brain from being able to shut down properly. I know, I know: you can fall asleep in front of the television on the couch or in the easy chair. But wake up and take yourself to bed, and—wow!-there you'll be the next day, bright-eyed and bushy-tailed. Sleep isn't something you can recollect like a memory or answer like a question. Letting go of being awake happens in the bazillion neurons that operate your consciousness. In other words, you can't force sleep; you have to invite it. First off, breathe. Slow, deep breaths in through the nose and out of the mouth help to slow your racing mind. Think of it as down shifting. Next, relax your tightly gripped, white knuckled muscles. Start at the head and move systematically towards your toes. Stress can be found in the neck, shoulders, belly, hips, legs, hands and feet. Release the tight muscles while breathing slowly in and out. Once your body feels soft, begin to purge the nagging thoughts. Oftentimes, the same thought gets rehashed over and over. Let it go. Give yourself every comfort to pursue rest. Prepare for slumber an hour before you want to go to sleep. With the rise and fall of your breath, permit yourself to fall into a deep, quality sleep. If the mind starts up again, restart the process. Your brain craves down time, it will comply with practice. Sleep deprivation has serious health consequences affecting your mood, appetite and your ability to function clearly. Most of us need eight to nine hours of quality sleep to be healthy and alert. Master this process, and sleep will only be a breath away. Cathy Graham is director of the Graceful Aging Wellness Center at Bethlen Communities in Ligonier, Pa. Show your WPA pride! We have a shipment of our popular Lands’ End® brand, 100% cotton, short-sleeved polo shirts featuring an embroidered William Penn Association logo. These are the same comfortable shirts worn by volunteers at various WPA events. The men’s shirt features a two-button placket, and the women’s shirt features a four-button placket. Available in charcoal heather grey only, while supplies last. Name:______________________________________________ Address:____________________________________________ City:_____________________State:________Zip:_________ Email:_______________________________________________ Size (Circle One): Mens S M L XL 2X 3X Womens S M L XL 2X 3X Make check payable to "William Penn Association." Mail form & check to: Shirt Offer, William Penn Association, 709 Brighton Road, Pittsburgh, PA 15233 Includes Shipping & Handling WILLIAM PENN LIFE 0 March 2017 0 13
