Sleep is essential for health and well-being. Here are some tips on dealing with common sleep problems and ways to improve sleep hygiene. 

1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal body clock and improves the quality of your sleep over time.

2. Create a Relaxing Bedtime Routine
Engage in relaxing activities before bed, such as reading, gentle stretching, or practicing meditation. A calming pre-sleep routine signals to your body that it’s time to wind down, making it easier to fall asleep.

3. Limit Naps During the Day
While naps can be beneficial, long or frequent naps during the day can interfere with nighttime sleep. If you need to nap, limit it to 20-30 minutes and avoid napping late in the afternoon.

4. Make Your Sleep Environment Comfortable
Ensure your bedroom is quiet, dark, and cool. Investing in a comfortable mattress and pillows can significantly impact your sleep quality. Earplugs, eye masks, or white noise machines can help if external noise or light is an issue.

5. Limit Caffeine and Alcohol Intake
Caffeine, even consumed earlier in the day, can affect your ability to fall asleep at night. Alcohol may make you feel sleepy initially, but it can disrupt your sleep later in the night. Try to limit or avoid both, especially in the afternoon and evening.

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Arthritis Foundation Exercise Program

A group exercise class for people with arthritis who want to learn safe ways to stay active, reduce pain and move more easily. This class is a community-based, low impact, recreational exercise program. You will: 

• Practice stretching, breathing and balance 
• Control body pain 
• Learn techniques for boosting energy and mood 
• Learn ways to keep from falling when out in your community 
• Increase confidence about staying active and managing arthritis 

October 28 - December 23

Days: Mondays, Wednesdays and Fridays

Time: 11:15 a.m. - 12:15 p.m.
Location: Mississippi Terrace, Hastings or online (hybrid)
Class Leader: Brynne Gadbury
Provider: Nygard Fitness