Good Lifestyle

Sleep can be elusive at any age, but chronic sleep problems - and a full blown insomnia - areparticularly common Among the oldest starting at about 50 years.

"Tell me if it seems familiar," says the clinical psychologistMichael J. Breeus, Ph.D., founder ofSleep doctor. "You slept like a newspaper in your 20 years and very well in your thirties, perhaps even in your early 40 years old. Then somewhere in your 40-year-olds or 50, sleep started to go ... Wonky. You go to the bed exhausted but I always have problems falling asleep. You wake up at least one or twice a night - sometimes to go to the bathroom, sometimes because. Often, you do not sleep everything The way to dawn, you run in front of your alarm, wishing you can catch this extra 45 minutes or time of rest. Welcome to sleep in the Middle Ages. "

What is the big 5-0 that leads to numerous instant nights?The Sleep FoundationTell us that much of this phenomenon is linked to natural changes related to age in the internal clock of the body. Our circadian rhythms dictate when we wake up, feel tired and fall asleep and become hungry. As decades pass, however, the "master clock" in our minds responsible for these body rhythmsslowly changed and deteriorates.

Fortunately, there are many tricks, changes and lifestyle adjustments. Seniors can do to fight against sleep problems related to age. Keep reading to learn what you can do to counter bad sleep with average age. And for more good sleep counseling, make sure to know whyIt's worse for you to sleep on this side of your body, says science.

This may seem counter-intuitive to talk about a sleeping tower to use in the morning after your awakening, but listen to us. Do you remember the main clock in your mind mentioned above? Well, scientists relate as the SCN (suprachiasmatic core), and he receives most of his information via the eyes. Therefore, natural light is one of the largest visual reporting that the SNA seeks to redact and recalibrate circadian rhythms. In simple terms, spending more time surrounded by natural light can help seniors get their sleep schedules on the right track.

This search published inHolistic nursing practice I found that spending two hours in the sun each morning for five consecutive days helped a group of older adults to improve their overall quality of sleep. And for more incredible sleep tips, consider trying theseSecret tricks to fall asleep when you can not fall asleep, say experts.

There area lot of advantages For your daily workout to be done early in the day. It is interesting to note that, however, seniors who have difficulty sleeping can consider adding moderate physical activity to their evening routine. A recently published study in theGeriatric Psychiatric and Neurology Journal Separated from a group of 60 older adults into two experimental groups: one who has engaged in aerobic exercises at low intensity in the morning and another who did the same thing at night. Adults attributed to the evening exercise group were able to fall asleep more quickly each night and reported greater satisfaction of their quality of sleep. And for more tips for getting more ZS, do not missWhy listen to Taylor Swift before the bed will ruin your sleep!

Many people who were never usual naples earlier in life find themselves more often in the afternoon much more regularly after entering their 50 years. A study published inBMC geriatrics This included more than 7,000 adults aged 60 and over was found 59.3% were "usual" dayclothes. While logical to recover lost sleep with new Naps here and there, theMAYO ClinicAdvises to avoid long or frequent naps if you have trouble sleeping at night. A few minutes of nap in the afternoon can lead to spent hours awake at night.

Specificsleep complaint cited by the elderly people often wake up in the middle of the night. If you are dealing with this problem and you can not stop yourself from worrying about all the time, therapistLaura Mueller-Anderson, MSW, LICSW To a reinsurance advice: remember that there is absolutelynothing wrong with you.

"The biggest sleep problem I've seen more than 50 years old is frequent during the night," she says. "It iscompletelyTo wait, because our sleep cycles change during our lives. As people age the time they spend in deep sleep declines and times spent sleep increase, and usually people have a wake up more frequent during the night while they cross the milder stages some sleep. It is quite normal and people's bodies always earn the benefits of rest and sleep. "

So now, you know that frequent nightlife disturbances are not necessarily a big problem. So what should you do?

"A major strategy to fight this sleep disruption is just to have the knowledge that not only is it normal, but you also gain the benefits of deep rest, even when you wake up in the middle of the night," says Mueller -Anderson. "It's because in this first sleep stage, we can always have some awareness of the environment, so even if you think you've woke up, you can always get the benefits of the scene a sleep. He May be useful to find a reassuring phrase to say to these occasions. An example would be: "I woke up and I rest, I'll come back soon." And for sleep, make sure you know that you know you knowWhat your strange dreams really mean, according to a new study.

There is no shortage of OTC drugs and concunctions that claim to provide the sleep of the perfect night. While the validity of many of these claims is questionable to say,Aaron Hartman, MD, recommend some natural supplements for seniors to the elderly with sleep.

"Cortisol is a stress hormone that increases as we get older who can also disrupt our sleep. Supplement of phosphatidylserine (a lipid that reduces cortisol), L-theanine and Ashwagandha can help Abate Cortisol", he suggests. "Many drugs, stressors and common health conditions in older age can cause magnesium deficiency. Glycine is an amino acid that turns into GABA, which is the" Zen "neurotransmitter that helps us Calm and induces sleep. So, a beautiful combination of magnesium. The glycine powder gives your brain the magnesium it needs and prepares sleep. "And for more sleep, do not missThe secret side effect to sleep too late, says a new study.