As we age, we tend to wake up more often at night. Some of the most common reasons for waking up at night include the need to go to the bathroom or reposition a painful joint.
Fortunately, older people are usually able to get back to sleep too quickly than young people. Additionally, most age-related changes in sleep occur before the age of 60 years, including the time it takes to s falling asleep, which does not 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 does not necessarily mean having poor sleep for the rest of your life. his 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 drink fluids within two hours of bedtime to minimize urges to go to the bathroom.
3) If pain in a joint, for example, is preventing you from sleeping at night, talk to your doctor or osteopath to see what can be done to relieve the pain. You may find it easier to fall asleep.
4) Keep your sleep 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.
6) Avoid alcohol near bedtime, alcohol can 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 only 10 to 20 minutes. If you find that daytime naps make you sleepier at bedtime, avoid napping.
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