Insomnia and ageing: How to get good night's sleep as you age!

From Zee Media Bureau

New Delhi: We have heard that lack of sleep double the signs of ageing. As we age, our sleep patterns tend to change. So, getting uninterrupted good sleep of about 7-8 hours seems impossible. This keeps many older adults, not all though, awake at night or spend more time in the lighter stages of sleep than in deep sleep.
Sleeping well is important for a person's physical health and emotional well-being no matter what a person's age is. Ageing, as we all know, is a natural process and nobody can stop it.
Following a few tricks can improve sleep. Here are a few tips to help you overcome age-related sleep problems and enjoy a good night's rest:

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Regular bedtime routine: Maintain a consistent schedule – go to bed and wake up at the same time every day, even on weekends. Also, avoid staying up late as this can hamper the body's natural clock and prevent you from getting a good sleep.
Identify underlying problems: While emotional issues such as stress, anxiety and depression can lead to insomnia, poor sleep habits, including poor sleep environment and poor daytime habits can be the main culprits. Identifying all possible causes can help restore peaceful sleep.
Avoid taking afternoon naps: Daytime napping can cause you to wake up during the night. If napping is necessary, restrict your nap to 15 to 20 minutes in the early afternoon.
Healthy lifestyle: Practicing a healthy lifestyle such as eating the right foods, exercising and knowing how to manage stress can help prevent sleep problems.
Include plenty of vegetables, lean proteins, healthy fats while cutting back on sugary and processed foods. Avoid caffeine late in the day as it stays in the body for up to 12 hours. Do not take alcohol after dinner as it can impair the quality of sleep.
Exercise regularly, but make sure that it's not too close to bedtime. During exercise, your body release endorphins that boosts your mood and reduces stress, depression, and anxiety.
Seek medical help: If you still have trouble sleeping after trying out the above tips, seek help from a doctor or sleep specialist. It is possible that you have other health issues that may disrupt your sleep cycle.

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