Good Lifestyle

While children and adolescents have different sleep recommendations, everyone over 18 hasSleep recommendations which are largely identical. In short, whether you are 25 or 65, you should haveat least Seven hours of sleep per night. Of course, it's easier said than done for many people, especially seniors.

According to the search published in theClinical Neurology Manual, more than 50% of all adults over 60, the fight against persistent sleep disorders and insomnia. What's more,a survey put together by theUniversity of Michigan reports that an American over three more than 65 year old take something to help them sleep (with one out of 12 taking a sleep order). Let's face it: it's not good news.

"Although sleep problems can occur at any age and for many reasons, they can not be healed by taking a pill, prescription, on-the-counter or herbal, regardless of ads at the television ", explains the director of the surveyPREETI MALANI, Mr.D., a doctor at the University of Michigan trained in geriatric medicine. "Some of these medications can create great concerns for the elderly, falls and memory problems with confusion and constipation."

So, what are the healthier means of promoting better sleep at old age age? Read more about secretive ways to sleep better after 60 years. And for more than one useful sleep science, do not missWhat sleeps with TV on your body, says Science.

Done: Take a little time to soak to the first thing in the morning in the morning-and periodically throughout the day - can help elderly adults reset their internal clocks and recalibrate their levels of melatonin. You may not notice a night, but you may be used to make the sun will facilitate the trial of falling asleep.

A study published in the journalHolistic nursing practice Asked a group of older adults (aged 65 and over) to spend two hours each morning "directly exposed to the sun". After only five consecutive mornings, participants reported a significant improvement in sleep quality.

Similarly, another research project published in theIranian Journal of Public HealthBy concluding that the expulsion of a group of patients with elderly pension care at one hour of sunlight in the morning and one hour of an evening (17h to 19h) for a period of six weeks resulted in A marked improvement in symptoms of insomnia and anxiety. Participant sleep cycles also showed great improvements, with topics becoming sleeping at night and remain alert during the day. And for more good sleep counseling, do not miss whyIt's worse to sleep on this side of your body, says science.

Practice a strong hygiene of sleep is a good idea at any age, but it can be particularly effective for the elderly. The term "sleep hygiene" can let you draw a vacuum, but it's just a whimsical term for sleep habits.The Sleep Foundation Tell us that "a strong hygiene of sleep means having both a room environment and daily routines that promote consistent and uninterrupted sleep."

So what can you do to improve your sleep hygiene? "Avoid daylights, maintaining a regular sleep schedule, limiting substances such as caffeinated beverages, nicotine and alcohol that negatively affect sleep and the exercise at least 6 hours before going to bed can help enormously, "says Rashmi Byakodi, MD, publisherBest for nutrition.

Neglect sleep hygiene may not give rise to all that much loss of sleep at the beginning and in the middle of adulthood, but what works at 35 years will not work at age 65 for many. Stephen Light, a coach of authorized sleep science and co-owner ofNolah mattress, even going to call bad sleep habits the only current cause of irregular sleep in the elderly. He believes that it is essential that older adults set a stable and relaxing pre-bed ritual. "The pre-bed routine tells the body that it will soon sleep, trigger somnolence and groggion after making the said activity. In this scenario, sleep becomes more accessible when the mind and the body are ready to sleep" , he started.

Recent research published in theNewspaper of the American Society of GeriatricsSuggests that relaxing tunes can be all it takes to induce improved sleep for the elderly. Researchers analyzed five preliminary studies, including more than 280 older adults (over 60 and over) with sleep problems. Quite good, those who listened to music 30 minutes to one hour before the time of departure "significantly better" than those who did not do it. Soothing music seems to be more beneficial for sleep than rhythmic air. For reference, soothing music has been defined as having a slow tempo of 60 to 80 beats per minute and a smooth melody.

Interestingly, listening to music before bed for more than four consecutive weeks has improved even more sleep improvements than to prevent the habit after a week or two. It is therefore a good idea to stay with this approach for at least a full month before judging its effectiveness.

"Musical therapy could be the first line of therapy to recommend in the elderly with sleep disturbances, which would reduce the need to depend on dependence on sedatives and sleep drugs", reads the study . And for bigger ways to sleep better now, see here forThe unique sleeping tower that can change your life.

Many research points on aerobic exercise as a panacea for old age sleep problems. Research published in the scientific journalSleep medicinefound that only 40 minutes of aerobic exercise per week for a total of 16 weeks allowed a group of older women with sleep problems Improving their self-reported sleep and reduce the drowsiness of the day.

Another study published inThe newspaper of geriatric psychiatry and neurologyRefines these first conclusions by concluding that moderate aerobic exercise in the evening can actually be more useful for sleep than the morning exercise. A group of 30 seniors participated in a low-intensity aerobic exercise program in the evening every day for eight weeks, while another group of older adults engaged in the same morning training scheme. Those who have been awarded to the nocturnal exercise group have stated that they are able to fall asleep more quickly and greater overall sleep satisfaction than the morning cohort.

There are many potential causes of insomnia, but anxiety actually ranks among the most common for more than 60 years. It isestimated that 90% Seniors living with an anxiety-general disorder (GAD) have frequent disturbances of sleep. Therefore, the meditation of mindfulness can be a great avenue towards a better sleep.

The link between meditation and sleep improvement is supported by a study published inContemporary clinical trials. The authors of the study report that a six-week meditation course has helped a group of older adults (average age: 66 years) dealing with persistent sleep issues reached a branch more regular than a traditional course of Sleep studies. "Formalized business-based interventions are of clinical importance by possibly correcting sleep problems in the elderly in the short term, and this effect seems to address the reduction of daily sleep-related disability with implications for the Quality of life ", concludes the study. And for more sleep news, see here for theA secret side effect of having strange dreams, says study.