As we age, we often experience normal changes in our sleeping patterns. We find that we may become sleepy earlier, wake up earlier, or experience less deep sleep. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to your physical and emotional health as it was when you were younger.
A good night’s sleep helps improve concentration and memory, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. Insufficient rest can lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.
Understand how sleep changes as you age
As you age your body produces lower levels of growth hormone, so you’ll likely experience a decrease in deep sleep. When this happens you produce less melatonin. This will result in a fragmented slumber and you may wake up more often during the night. That’s why many of us consider ourselves “light sleepers” as we age.
To improve your quality of sleep it’s important to understand the underlying causes of your sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good night’s rest, and improve the quality of your waking life.
Have a bedtime routine
Taking a bath, playing music, or practicing a relaxation technique such as progressive muscle relaxation, mindfulness meditation, or deep breathing can help you wind down before bed. Switch off the TV and other devices at least an hour before you go to bed.
Make sure your room is comfortable, dark and quiet, and your bedtime rituals conducive to sleep.
Pain or medical conditions
Health conditions such as a frequent need to use the toilet, pain, arthritis, asthma, diabetes, osteoporosis, night time heartburn, and Alzheimer’s disease can interfere with sleep. Older adults tend to take more medications and their side-effects may also impair sleep. Changes to your medications may improve sleep. Talk to your doctor to address any medical issues.
Melatonin levels
Artificial lights at night can suppress your body’s production of melatonin, the hormone that makes you sleepy. Use low-wattage bulbs where safe to do so, and turn off the TV and computer at least one hour before bed.
Alternatively, bright sunlight during the day also helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day. Keep shades open during the day to help boost your melatonin levels.
Exercise
If you are too sedentary, you may never feel sleepy or feel sleepy all the time. Regular aerobic exercise during the day can promote good sleep. Besides walking, yoga and swimming, dancing is a good form of exercise. It can not only tire you out, but also relieves stress and uplifts mood.
Stress
Significant life changes like retirement, the death of a loved one, or moving from a family home can cause stress. The present pandemic has also caused stress in a large number of people. Nothing improves your mood better than finding someone you can talk to. If stress is the reason you are unable to sleep, talk to family, friends or check with your doctor and consider getting professional help.
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