Wellness

Loss of sleep with age: how to find good nights with these 7 keys

As we age, we tend to wake up more often at night. Among the most common reasons for waking up at night is the need to go to the bathroom or to reposition a painful joint.

Fortunately, older people are usually able to fall back asleep just as quickly as younger people. Additionally, most age-related changes in sleep occur before age 60, including the time it takes to fall asleep, which doesn’t increase much later in life.

Some changes that are part of normal aging include getting less sleep overall and spending less time in the “rapid eye movement cycle” (REM): the dream phase of sleep. These changes can vary greatly from one individual to another and, in general, they affect men more than women.

Getting older doesn’t necessarily mean having poor sleep for the rest of your life. Although you can’t change the way your natural sleep patterns and patterns have changed, you can try some simple techniques to limit disruptive factors and improve your sleep quality.

Try these tips:

1) Review your medications and supplements with your doctor or pharmacist and consider changes to their use that may affect sleep quality.

2) Avoid drinking liquids within two hours of bedtime to minimize bathroom urges.

3) If pain in a joint, for example, keeps you awake at night, talk to your doctor or osteopath to see what can be done to relieve the pain. You may have an easier time falling asleep.

4) Keep your sleeping environment as dark as possible. This includes limiting lights from TV, computer screen and mobile devices. Light disrupts your body’s natural sleep rhythm.

5) Limit caffeine intake, especially within eight hours of bedtime.

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6) Avoid alcohol near bedtime, alcohol may make you feel like it helps you fall asleep, but in return it makes you more likely to wake up in the night.

7) To maintain a quality sleep cycle, limit daytime naps to just 10-20 minutes. If you find that daytime naps make you sleepier at bedtime, avoid napping.

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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