Sleep is critical for the health and well-being of older persons. Sleep deprivation or low quality of sleep can become a problem as people get on in age. Sleep apnea, excessive tiredness, and daytime drowsiness are some of the other sleep issues that develop with age.
Sleep disturbances and issues in older persons can have serious consequences for their health and wellbeing. Low quality of sleep in mature persons has been related to an increased risk of risk-taking behavior, suicide, depression, accidents, heart illness, renal difficulties, and dementia, according to recent research. In this article, we will examine why sleep becomes more evasive as you get on in age, as well as the importance of building a good sleep habit so you can eventually slip away into a night of long, restful sleep.
Limit the Usage of Electronic Devices Around Your Bedtime
It is indeed tempting to check your work email or catch a few more episodes of your usual television show online before sleeping. Gazing into your phone or computer screen before sleeping, though, inhibits the production of the hormone melatonin, which assists in regulating your circadian cycle.
Interrupting your body clock with screen time in the evening keeps your mind engaged, which keeps your body awake longer than it should be. Pay attention to your body’s natural clock.
In the evening, limit your consumption of acidic and fried foods. To avoid indigestion, eat light meals before going to bed. If you are susceptible to heartburn, attempt to eat dinner four hours before going to bed. The stomach takes three to four hours to become totally empty. Therefore, positioning your body parallel to the ground after eating might aggravate heartburn.
Start a Calming Bedtime Routine
Any soothing activity that is performed a minimum of one hour or two prior to your bedtime assists in the transition from waking to sleeping well. Try reading a novel, taking a warm bath, or listening to soothing music and the sounds of nature. You can also perform some stretches to release tension that your body may have accrued over the course of the day.
Limit the Activities that You Engage in While You Are in Bed
Working or browsing on your smartphone while you are in bed might encourage your brain to link these activities with sleep. Your mind becomes more aware and awake as a result. Utilize your bed for only sexual activity and sleeping.
Meanwhile, when you are attempting to sleep, avoid laying in bed for too long. Get up and do something calming if you have not managed to fall asleep after approximately 40 minutes of laying in bed. You can relax by reading literature, listening to music, meditating, or keeping a notebook. Do not engage in any activity that may stimulate or excite your brain. Return to bed after about 20 minutes and attempt to fall asleep again.