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Aging and Sleep: 11 Sleeping Tips for Older Adults

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Failing to get a good night’s sleep can impact how we function during the day. It can impact our cognitive abilities and memory.

The sleep you need also changes over time. As a senior, this might mean that you go to bed much earlier than you did at a younger age but you also get up earlier too.

Aging and sleep issues often go hand in hand. You may not need as much sleep as you once did, but seniors still need 7 to 8 hours of sleep a night to feel rested.

If you’re a senior struggling to get a good night’s sleep, read on for a list of tips to help you get the sleep you need.

1. Consider Underlying Health Issues First

While it’s true that many seniors struggle with sleep issues, there are times when these issues are a secondary side effect of other health-related conditions.

Some health problems that commonly cause sleep problems include:

  • Gastroesophageal reflux disease
  • Lung or heart conditions
  • Osteoarthritis
  • Urinary issues from an enlarged prostate or overactive bladder
  • Depression or anxiety
  • Neurodegenerative disorders such as Alzheimer’s and Parkinson’s

Also, take a close look at medications that might be creating side effects that are impacting sleep habits.

2. Get Rid of Daytime Naps

Sure, we all love a good snooze in our chair late in the afternoon. Yet, these little cat naps can actually be preventing you from sleeping at night.

Your body only needs so much sleep. When you take those naps during the day, you are making it harder for yourself to fall asleep later.

If you feel yourself getting sleepy during the day, ask yourself if you have had enough water today.

Instead of staying put when you feel sleepy, try getting up and moving around a bit. If you know you’re normally sleepy in the afternoons, plan to take a short walk then.

If you must nap, try hard to limit your nap time to 20 minutes. This prevents you from getting into a deep sleep that will take away from your slumber time later.

3. Pay Attention to Your Diet

The diet of a senior can also impact their sleep.

Caffeine, especially late in the day, can affect your ability to sleep later. Alcohol is another sleep busting culprit. While some believe alcohol might help them go to sleep, it actually disrupts sleep rhythms.

Watch sugar intake and remember that sugar is hidden in many foods like white bread and pasta. The higher levels of sugar in your body can interrupt your sleep later in the night.

Likewise, a meal of spicy foods can cause indigestion that keeps you awake late at night.

Do you wake up many times during the night needing to go to the bathroom? Try limiting your liquid intake for an hour or two before bed.

Before bed try a light snack like a banana or yogurt and consider taking vitamins that help you sleep.

4. Get Daytime Exercise

When you exercise, your body will release chemicals. These chemicals help you get a restful night’s sleep later. You might be thinking, “I don’t get around well, how can I exercise?”

There are many options for movement and exercise, even for those who have some mobility issues.

Swimming and water aerobics are great aerobic exercises that don’t have the impact on your joints than some other exercises might. Take up golf or tennis to get moving. Even doing some daily gardening helps to get you moving.

Can’t go for a three-mile walk anymore? That’s okay, you can still do several small walks each day.

For those that want to stretch their muscles but have more limits, many seniors are enjoying chair yoga.

5. Work on a Sleep Routine

When you have an infant, you teach them about how to go to sleep. With children, you also establish bedtime routines that help them prepare to go to sleep.

As a senior, you need sleep routines too. When you have fewer commitments, it’s easy to get off on your schedule.

To get the best sleep and to make sure your body knows when to sleep and when to wake up, you need to stick to a sleep routine. This means you go to bed at the same time each night.

If you feel sleepy earlier than you used to, then adjust your bedtime. Going to bed at the same time each night helps your body know it’s time to sleep.

Also, get up at the same time each morning.

6. Create Bedtime Rituals

When we were little our parents would read us a story before bed. We got a kiss goodnight and maybe said our bedtime prayers.

There’s a reason parents universally create these bedtime rituals with kids. It works to tell our brain and body it’s time to sleep. The same is true as a senior.

Maybe you take a hot bath before bed. You could play some relaxing music. Practice some deep breathing exercises to calm your body.

Put on comfortable pajamas that make you relax. An hour before bed, try even having a decaf cup of tea or warm milk.

7. Bedrooms for Sleep and Sex Only

You (and your brain) need to view your bedroom as the place where you sleep and have intimate interactions.

So, often in today’s world, we move the TV into the bedroom. Pretty soon, you’re laying in bed watching TV late into the night, instead of sleeping. Avoid setting up a desk in your bedroom for hobbies or work-related activities.

Think about your bed coverings. Do you wake up too hot in the night? You want your room to be cooler, so maybe think about a fan. It creates white noise and helps to keep you cool while you sleep.

Layer your bedding so it’s easy to push back some layers if you want to be cooler while you sleep.

8. Get Rid of Late Night Stimuli

Your brain needs time to shut down and get ready for sleep. It will help this to happen when you avoid overstimulation a few hours before bed.

This means avoiding electronics if at all possible. Watching the blood pumping movie might be interesting but your body is then filled with adrenaline and not ready for sleep.

Likewise, try to avoid using your electronic devices like a phone, iPad, or e-reader before bed. They all have blue light that can impact your brain and prevent it from settling down for sleep.

9. Address the Stress in Your Life

No matter your age, stress happens. When a person is feeling stressed and anxious, their brain works overtime, and falling asleep can feel impossible.

When we worry or feel anxiety, our minds work overtime. So, you need to find a way to address the stressors you feel.

Find a friend to talk through your worries with. Keep a journal. Sometimes just writing them down on paper helps work them out in your mind.

Practice deep breathing and soft stretching to release some of the anxiety from your body.

When you go to bed feeling stressed, choose a happy memory to relive inside your head and focus on the memory instead of the worries.

10. Consider Snoring Issues

Whether you are the snorer or you sleep next to someone who snores, you know it can greatly impact restful sleep.

If you are the snorer, talk to your doctor. The doctor can order a sleep study to evaluate your level of sleep apnea. C-pap machines help with breathing while snoring and can change the quality of your sleep.

Sometimes just finding the right pillow can change the angle of your head and help with snoring.

11. Avoid Using Sleep Aids

If you’re not sleeping well and are feeling desperate for a good night’s sleep, it’s understandable to want to take a sleep aid.

A sleep aid, whether over the counter or prescription, can provide some temporary relief, it doesn’t address the issues related to insomnia.

The pill might help you sleep one night, yet it is masking the reasons for your insomnia.

Sure, you might just want a decent night’s sleep. In the long run, you’re better off trying to figure out why you are having insomnia and address those issues instead of covering them up with a sleep aid.

Understanding the Impacts of Aging and Sleep

As we age our sleep patterns change and our sleep needs change. But just because you are aging doesn’t mean you don’t need a good night’s sleep.

If you’re struggling with aging and sleep-related issues, try one or more of these tips to get you the good night’s sleep you deserve.

Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.

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SMH Sim Lab Trains Healthcare Workers To Handle COVID-19

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Photo: Surrey Memorial Hospital Simulation Lab program training frontline healthcare workers

Surrey Memorial Hospital Simulation Lab is Game Changer in Training Healthcare Workers to Handle COVID-19 Pandemic Crisis

Surrey Hospitals Foundation Investing $100,000 in New Simulation Technology

The Surrey Memorial Hospital (SMH) Simulation Lab has been credited as a “game changer” in helping train healthcare workers to better handle COVID-19 pandemic crisis situations.

The Surrey Hospitals Foundation is investing another $100,000 for new simulation technologies for the SMH Simulation Lab, contributing a total of $1.3 million including seed funding since 2015.

The SMH simulation Lab is one of two regional simulation centres supporting the Fraser Health region. It is a partnership between Surrey Memorial Hospital, Fraser Health and the University of British Columbia Faculty of Medicine.

“Our Simulation Lab has been very successful in training and preparing healthcare workers in various emergency situations and ever since the COVID-19 pandemic hit, it has been instrumental in helping frontline hospital staff handle crisis situations,” says Lisa Ewart, Clinical Practice Consultant and Simulation Program Lead in Fraser Health.

“In addition, our Simulation Lab has facilitated and identified ongoing improvements in healthcare procedures, especially related to COVID-19, that has been adopted and implemented across the region.”

Between March and June 2020 alone, the SMH Simulation Lab has conducted 217 COVID-19 process simulations and trained over 900 hospital staff, using scenarios that were developed based on current pandemic guidelines from the Emergency Operations Committee.

These simulations occurred in emergency, intensive care, cardiac care, medical/surgical cohort units, COVID-19 testing centers and involved interdisciplinary participation.

The SMH Simulation Lab allows learners to practice high risk, low-frequency procedures – such as trauma from a car accident, or how to care for a patient in a pandemic – in a safe, risk-free environment.

Simulation encourages team training, by building on teamwork and communication skills, identifying roles or practicing use of protocols during a crisis or code blue situations.

The Simulation Lab supports healthcare workers, hospital staff, students, social workers, lab technicians and other learning groups such as community first responders.

Pediatric Emergency Department Simulation Practice

The Simulation Lab also takes part in the Surrey Hospital Foundation’s Mini Med School Education Program which gives high school students an opportunity to explore a variety of medical specialties with small-group workshops with physicians and technicians.

Interesting facts about the Surrey Memorial Hospital Simulation Lab:

  • 3 high tech rooms, 2 debrief rooms, 3 skill rooms, 1 virtual reality surgical simulation room.
  • Pediatric simulations to support pediatric emergency department, child health centre and pediatric psychiatry.
  • In 2020 alone, the SIM Lab completed more than 2,400 hours of simulation education and more than 800 simulation sessions compared to 401 hours and 153 sessions in 2016.
  • The pediatric mannequins that were bought in 2020 have been used in more than 60 simulations sessions and over 110 hours of clinical training.
  • The adult mannequins from 2015 have had 17,000 compressions, been ventilated 2,400 times and been shocked 700 times.

“Our Foundation provided the seed funding when the SIM lab was first launched in 2015, and we are proud to continue supporting this crucially important education program to help improve the quality of our healthcare and health outcomes of our patients,” says Jane Adams, President and CEO of the Surrey Hospitals Foundation.

About Surrey Hospitals Foundation:

Surrey Hospitals Foundation is the largest non-government funder of health care for families in Surrey and surrounding Fraser Valley communities.

The Foundation supports the major health facilities in the region, Surrey Memorial Hospital (SMH) and Jim Pattison Outpatient Care and Surgery Centre (JPOCSC), as well as numerous specialized programs for newborns, children, adults and seniors.

The Foundation invests in the future of health care by funding innovative research in Surrey that can lead to medical breakthroughs.

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BC Government Announces Additional AstraZeneca Vaccines Available At 20 London Drugs Locations In The Lower Mainland

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London Drugs Opens Online Appointment Booking System for those Aged 55 to 65

London Drugs will open up online appointment booking after the province has announced limited additional supply of the AstraZeneca vaccine.

Starting at 12:45 p.m. (PST) on Monday April 5, those aged 55 to 65 can visit the online booking system at LondonDrugs.com/covid19 and follow the prompts to find available appointments.

2200 doses will be distributed amongst 20 London Drugs locations in the Lower Mainland before the end of day Monday April 5 with additional supply expected in the coming weeks.

“With the overwhelming demand, we are happy to see the government now accelerating the distribution of the vaccine through our pharmacies,” said Chris Chiew, General Manager of Pharmacy at London Drugs.

Patients will now be able to join a waitlist on a first-come-first-serve basis so that when vaccine inventory is depleted, they will be notified when more appointments become available.

Patients on the waitlist will also be notified if there are “no shows” to previously booked appointments. Everyone wanting an appointment must go through the same online booking system.

“We are doing everything we can to quickly respond to changing vaccine supply and help the government ensure a widespread, easily accessible and equitable vaccination campaign as we do every year for flu,” said Chiew. “Thank you to our customers and patients for their patience. And to our pharmacy staff for their early efforts in what will be one of the largest public immunizations efforts ever undertaken in the province.”

For months, London Drugs pharmacists have been assisting with the Province’s vaccination efforts by administering the COVID vaccine on-site at various assisted living facilities and hospitals in B.C. to help speed up delivery to those most at-risk.

AstraZeneca Vaccines will be available for eligible British Columbians aged 55-65 at the following locations:

West Broadway, 525 West Broadway , Vancouver, British Columbia V5Z 1E6, (604) 448-4804

North Vancouver, 2032 Lonsdale Avenue, North Vancouver, British Columbia V7M 2K5, (604) 448-4805

Guildford Town Centre, 10355 152 Street, Surrey, British Columbia V3R 7B9, (604) 448-4809

Granville and Georgia, 710 Granville Street, Vancouver, British Columbia V6Z 1E4, (604) 448-4802

Lougheed Town Centre, 9855 Austin Avenue, Burnaby, British Columbia V3J 1N4, (604) 448-4825

Kerrisdale, 2091 W 42nd Avenue, Vancouver, British Columbia V6M 2B4, (604) 448-4810

London Plaza, 5971 No.3 Road, Richmond, British Columbia V6X 2E3, (604) 448-4811

Coquitlam Centre, 2929 Barnet Highway Coquitlam, British Columbia V3B 5R5, (604) 448-4815

West Oaks Mall, 32700 South Fraser Way, Abbotsford, British Columbia V2T 4M5, (604) 852-0936

Wessex – Kingsway, 3328 Kingsway Avenue, Vancouver, British Columbia V5R 5L1, (604) 448-4828

Park Royal North, 875 Park Royal North, West Vancouver, British Columbia V7T 1H9, (604) 448-4844

Valley Fair Mall, 22709 Lougheed Hwy, Maple Ridge, British Columbia V2X 2V5, (604) 448-4847

Ironwood Plaza, 11666 Steveston Hwy, Richmond, British Columbia V7A 5J3, (604) 448-4852

41st & Victoria, 5639 Victoria Drive, Vancouver, British Columbia V5P 3W2, (604) 448-4853

Gibsons, 900 Gibsons Way, Gibsons, British Columbia V0N 1V7, (604) 886-8720

Morgan Crossing, 15850 26th Avenue, South Surrey, British Columbia V3S 2N6, (604) 448-4881

Garibaldi Village, 40282 Glenalder Place, Squamish, British Columbia V8B 0G2, (604) 898-8270

About London Drugs

Founded in 1945, B.C.-based London Drugs sells to every province and territory in Canada through its online store www.LondonDrugs.com and has 81 physical stores in more than 35 major markets throughout British Columbia, Alberta, Saskatchewan and Manitoba.

London Drugs offers consumers a range of products from personal protection equipment for pandemic safety, to digital cameras and cosmetics to computers and televisions. Renowned for its creative approach to retailing, the company employs more than 9000 people with pharmacy and health care services being the heart of its business.

Committed to innovation and superior customer service, London Drugs has established itself as a reputable and caring Canadian company that supports Canadian brands and continues to position itself for future growth and development.

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Mayor Doug McCallum Urges Everyone To Do Their Part And Get Vaccinated When Turn Comes Up

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Surrey, BC – Mayor Doug McCallum is asking everyone to get vaccinated when their turn comes up. Eligibility to book an appointment in Mayor McCallum’s age bracket came into effect yesterday. The Mayor promptly went online and scheduled an appointment for his immunization shot, which he received this afternoon.

“The light in this long tunnel that we have been travelling in is getting brighter everyday. We can get there sooner if everyone gets vaccinated when it is their turn. I can assure you that booking an appointment was easy and fast through Fraser Health’s online process and that the shot I received today was done safely, quickly and virtually pain-free. Let’s stamp out COVID. Book your immunization shot as soon as your turn comes up.”

The City of Surrey is supporting Fraser Health’s mass immunization clinics by offering space at three Recreation Centres. Eligible residents can book vaccination appointments beginning March 29 for clinics at Cloverdale Recreation Centre and South Surrey Recreation & Arts Centre. Fraser Health is planning to open a third Surrey clinic at Guildford Recreation Centre and a date will be announced soon.

Visit fraserhealth.ca/vaccine to learn more or to book a COVID vaccination appointment.

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3 Surrey Recreation Centres To Serve As Mass Immunization Clinics For Fraser Health Authority

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Surrey, BC – In support of Fraser Health Authority’s (FHA) COVID-19 vaccination rollout, gymnasiums at the Cloverdale Recreation Centre, South Surrey Recreation & Arts Centre, and Guildford Recreation Centre will serve as sites for mass immunization clinics.

“As vaccine distribution is set to ramp up, the City is proud to do its part in supporting Fraser Health’s safe vaccination rollout by offering the gymnasium space at these three civic facilities,” said Mayor Doug McCallum. “Vaccinating over 600,000 residents is no small feat, but we are confident that by offering these large distribution centres, everyone who wants to be immunized will have access to one near their home.”

Eligible residents can currently book vaccination appointments for clinics within Surrey at both the Cloverdale Recreation Centre and South Surrey Recreation & Arts Centre. FHA is planning to open a third clinic in Surrey at Guildford Recreation Centre and a date will be announced soon.

Each site will include a drop-off location for immunization appointments, and residents are encouraged to take public transit when possible. Free parking is available.

Eligible residents can book vaccination appointments by visiting fraserhealth.ca/vaccinebooking or by calling the Fraser Health vaccination appointment line at 1-855-755-2455, which is available 7 days a week from 7 a.m. to 7 p.m. Please call only when it’s your turn.

Recreational programming will continue at these facilities utilizing separate entrances, and City staff are working to minimize programming disruptions.

Find the latest information on COVID-19 on the City’s social media channels at www.surrey.ca/Covid19.

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A Proudly Canadian Solution to Canada’s Chronic Drug and Vaccine Shortages

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Ensuring Canadians have access to the medications they need means supporting Canadian manufacturers, says London Drugs.

The pandemic has highlighted a glaring weakness in Canadian healthcare: reoccurring shortages of essential drugs and vaccines.

London Drugs says it is important to work now to find solutions to drug and vaccine supply. As the company prepares to join Canada’s COVID-19 vaccination efforts, it is pledging support to Canadian pharmaceutical manufacturers to help reduce reliance on foreign suppliers and improve domestic supply of essential medicines and vaccines.

“There is a proudly Canadian solution to the medication and vaccine shortages: supporting domestic drug manufacturers,” says Clint Mahlman, President and COO, London Drugs.

“It’s the right thing to do for our pharmacy patients, for the industry and for the country.” An overwhelming majority of Canadians agree.

A recent survey among members of the online Angus Reid Forum found due to the pandemic, 96 per cent of Canadians feel that it is important to have a strong domestic pharmaceutical manufacturing presence.

Drug shortages have been a challenge for Canada’s pharmacies for many years including epipens and other treatments. The result of longstanding global supply chain issues, shortages can have a real impact on the health of Canadians. Domestic manufacturing may offer a long-term solution.

London Drugs has a long history of supporting local Canadian products and Canadian suppliers. Proudly Canadian signage in stores and online make it easier for customers to find locally made products. Consistent with its commitment to supporting local, in April 2020, London Drugs offered up shelf space in stores to local small businesses who had to close their doors due to COVID-19; the ‘Local Central’ initiative raised hundreds of thousands of dollars for Canadian small businesses.

With respect to drug and vaccine shortages, London Drugs is in continuous discussions with Apotex Inc., and other Canadian manufacturers on this issue.

Apotex, Canada’s largest pharmaceutical manufacturer says that its fully integrated manufacturing facilities underscore the importance of having a domestic manufacturing capability.

“We have the ability to adjust our manufacturing and distribution in order to meet urgent government and patient needs,” says Raymond Shelley, SVP Commercial Operations- Canadian & Caribbean, Apotex.

In April 2020, the world saw a growing demand of hydroxychloroquine. Apotex shifted its priorities by scaling up production to manufacture more hydroxychloroquine to meet the increased demand. Being its home market, Canadians were the first priority before product was shipped to other markets.

“With support from other Canadian companies like London Drugs, we can help make Canada self-sufficient by ensuring a stable, secure supply of medication and bring new drugs to market,” says Shelley. “That not only means better care for Canadians, but also thousands of new, high-quality, highly skilled jobs.”

*According to StatsCan, the pharmaceutical manufacturing industry in Canada employs approximately 30,000 people. With an increased pharmaceutical manufacturing presence, Canadians will see a direct economic impact through a growth in employment opportunities.

“As a Canadian owned and operated company, we understand the importance of supporting Canadian businesses. And given the option, we would want more domestic suppliers helping to keep our pharmacies stocked – ensuring our patients get the crucial medications and vaccines when they need it,” says Mahlman.

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