Sleep is crucial to our health and mental well-being at any age. But when it is sufficient and of good quality in old age, it can even delay the progressive degeneration of mental functions. As for the opinion that has prevailed that the older we get the less sleep we need, experts refute, recommending 7-9 hours of sleep for older people as well. So let's see how we can improve our relationship with sleep, which in third age seems to don't be so obvious...
Sleep schedule
1. We make sure we stick to a “sleep schedule.” The more extreme the changes in our sleep duration as we age, the more negative the impact on our mental functioning. And this is because the circadian rhythm, that is, our biological clock, is disturbed even more strongly.
Bedroom temperature
2. Our bedroom temperature should be around 20 degrees, as extreme cold or intense heat can increase the number and duration of our awakenings during the night.
Dark room
3. We sleep in a dark bedroom. Even the slightest light from a TV or mobile screen can reduce the production of the sleep hormone, melatonin.
Reduction in consumption of tea, coffee, drinks
4. We reduce our daily consumption of tea, coffee and caffeinated drinks, and refrain from eating food and alcohol for three hours before going to bed.
Our ally, lavender
5. If we suffer from insomnia, we find an ally… in lavender! Its essential oil is known for its calming properties and an ideal complement to a relaxing evening bath. Accordingly, we can try lavender tea, for a change from the usual drinks.
Contact our doctor
6. If we are still not sleeping well, and if we are taking medication for a health problem, we inform our doctor. Certain medications, such as antihypertensives and antidepressants, stimulate the nervous system and can cause sleep disturbances. Then, a change in treatment may be necessary.
The sun helps
7. We try to get out of the house and get in contact with the sun and daylight every day. This teaches our body to understand when it is time to stay awake and when it is not.
Light form of exercise
8. We avoid an intensely sedentary life, especially when there are no reasons that dictate abstinence from exercise. It can make us feel sleepy all the time (but not sleepy) and not tired enough to sleep at night. Light exercise (walking, light aerobics) during the day contributes to a good night's sleep.
Social intercourse
9. We don't excludesocial contacts from our life, if we want to sleep well at night! Social activities, communication with family and any form of work can keep our activity levels high during the day while at the same time keeping us in an emotional and mental well-being that is expressed in a full and quality sleep at the end of the day.
Reading and book
10. The book is the best friend and... sleep! And if it still doesn't manage to put you to sleep, in case the insomnia persists, you will have managed to take a beautiful trip, get out of your own world for a while, forget the problems that concern you. Through this relaxation, however, it is most likely that, after a few pages, you will leave your book on the bedside table, surrender to the arms of Morpheus and continue reading in your dreams...
It makes sense as we get older to see changes in our sleep routine, such as falling asleep earlier, waking up earlier, or enjoying less deep sleep. But restless sleep, waking up tired every day, and other symptoms of insomnia are not a normal extension of the aging process. Sleep remains as important at these ages as it is at younger ages, part of healthy physical and emotional health, and we should not overlook any signs of its degeneration.
Source: nannuka.com
