Seniors: Get a Better Night"s Rest With These Tips

As we age it becomes increasingly difficult to get a good night’s sleep, as our sleep patterns change dramatically. The great restful sleep we used to enjoy in our younger days gradually dissipates until it’s difficult to even fall asleep, let alone be well rested. By the time we reach 70, our night time sleep has shrunk by almost half meaning we get just 6.6 hours, compared to 11.6 when we are infants. There are a number of problems which can interfere with our ability to sleep, from dietary complaints to bone problems, which should be examined by a GP, but these are some ways to improve your sleep pattern. From lifestyle changes to simply being more active, your lifestyle choices could be to blame for your lack of sleep. These are easily modified though, so that you can rest and sleep for longer – effective sleep is vital for our wellbeing.

 

Exercise is a great way to help your ability to sleep. Studies suggest that seniors who exercised slept an average of 50 minute more each night than those who led a sedentary lifestyle. In addition to that, women who were physically active rated their quality of sleep far higher than those who didn’t exercise. A brisk walk could be enough each day to improve your ability to sleep – if you’re new to exercise, build up to regular exercise to avoid injury and stress to the body. Changing your routine could actually help seniors to fall asleep more easily. Light meals in the evening are advised, such as fish and vegetables instead of spaghetti, as this will cut the risk of a disturbed nights sleep. The same can be said of liquids right before bedtime, which will only increase the need to wake up in the middle of the night needing the bathroom. It’s also helpful to avoid stressful activities right before bed, so save the tax forms or potentially stressful phone calls until the morning – they will only serve to upset a calmed mind. A nice warm bath and reading a book, or listening to music, to help you calm your mind before bed can be beneficial for many people.

If you live in a busy area, or are easily woken by noises outside, this will lead to a regularly disrupted sleep. Ear plugs can solve this problem fairly easily, helping to block out any unwanted noise to help you drift off peacefully and get a restful nights sleep. There are many varieties to choose from and they’re easily found – your local supermarket or pharmacy should stock them. Paradoxical thinking can also be effective – this works by tricking your body into trying to stay up as late as possible, instead of trying to fall asleep. This technique has proven effective for many people over the years. There are various variations on this concept, which may be worth looking into if your other changes haven’t work. Medication can be used, of course, but should be an absolute last resort. You should speak to your GP if you think you may need sleep medication to help you sleep more thoroughly, and this should be monitored closely as it is easy to form a habit with these pills. You may find that a combination of the above changes leads to a better nights sleep, but if there are health problems you have which are leading to a disrupted sleep these should be solved first – for example, people with arthritis often struggle to sleep because of the pain. Resolving these issues with the help of your GP could help you regain your sleep pattern again.

Categories: Age, disrupted sleep, easily, exercise, fall asleep, night, nights, nights sleep, seniors, sleep, sleep pattern, techniques

How Menopause Could Impact Your Sleep Pattern

One of the most common symptoms of menopause is disrupted sleep. In fact, 61 percent of women aged between 45 and 60 say that they suffer from sleepless nights and other sleep-related problems. However, most women don’t consider this problem to be serious enough to seek treatment for, so it goes on. A lack of sleep can increase your risk of high blood pressure, diabetes, weight gain and immune system dysfunction, so it’s more important than people think. Here are five of the most common ways the menopause can sabotage sleep, and how you can solve it. If you’re concerned about any aspect of your menopausal symptoms, though, you should seek the advice of your GP who can talk through your concerns with you. This may result in supplements or medication to control some of your symptoms.

 

Night sweats are common with menopause, as you get hot flushes during the night which causes you to wake up drenched in sweat. These temperature fluctuations can cause a disrupted night’s sleep though, as well as making you feel uncomfortable. One of the lesser-known roles that oestrogen plays in the body is that is controls your inner temperature. When the levels of this hormone drop, your temperature gauge suddenly doesn’t have a control. One of the ways to deal with this is to check your medication with your GP, as some pills can lead to night sweats which make the problem worse, but you can also help yourself by keeping the window open slightly when you sleep and sleep in cotton pj’s. Turn the temperature down in your house and regulate your own temperature with blankets, which you can thrown on and off when you need to. Some women find that herbal remedies also work effectively, specifically those which contain black cohosh.

Stress and hormones aren’t a good mix, so when you combine these with your menopause you’re in for a disturbed night’s sleep. PMS and extreme mood swings can leave you feeling unrested and anxious, even leading to depression. Progesterone is one of the key hormones involved in the menopause but this is also responsible for calming the nervous system and relaxation. Speak to your GP about progesterone cream which can help to combat the symptoms of menopause, one of which is sleeplessness. Some women find that supplements are useful with this problem as well, namely vitamin B6 and 5-HTP.

Disrupted sleep can affect as many as 79 percent of menopausal women, who struggle to stay asleep. The withdrawal of oestrogen in the body can lead to a stress response system, which means you find yourself waking up at the slightest sound. As a result, you’re also more susceptible to stress. The best way to deal with this is to eat by a regular schedule so that your blood sugar levels are regulated and your adrenal glands are kept stress-free. Exercise can also help to regulate stress, as well as boosting the levels of serotonin which fights stress. Some form of aerobic exercise, preferably before dinner, will help you to drift off into a sound sleep. You can also help yourself by setting yourself up to have an undisturbed sleep – for example, empty your bladder before you go to sleep so that you’re not at risk of waking up needing the toilet, and avoid citrus or caffeine which can trigger the bladder.A probiotic or cranberry juice will help to clear any underlying infection, which may trigger your bladder to be overactive, and you may find practicing your kegel exercises effective in helping to control your bladder.

Categories: disrupted sleep, Menopause, night, night sweats, sleep, Stress, Women