The aging process, unfortunately, affects absolutely all areas of life. Such a process as sleep can also suffer from age-related changes. With age, a person notices that he wakes up more often at night, and the dream itself becomes very sensitive and can be disturbed by any circumstance in the form of noises and even minor sounds. Experts in the field of sleep studies claim that there are ways to help overcome these difficulties and regain a sweet deep sleep without waking up.
Why do older people wake up more often than younger ones? There are several reasons you cannot influence. It is all about concomitant diseases that affect the quality of night sleep. For example, one of the most common reasons for an elderly person to get out of bed at night is going to the toilet. Diseases of the prostate or another organ of the genitourinary system do not allow you to sleep. Another no less “popular” factor in sleep disturbance is pain from joints and various ailments that cause unpleasant, painful sensations in the body.
It is worth noting that in old age people, for the most part, can fall asleep as quickly as young people. According to recent studies, it has been proven that all age-related changes concerning sleep occur before the age of sixty. This includes the change in the time it takes to fall asleep. Throughout life, these figures are almost unchanged.
The factor of normal aging without deviations is also considered to reduce the sleep time in general. Also, scientists argue that the cycle of rapid eye movements is shortening – REM. These figures are most pronounced in men.
Unfortunately, a person cannot strongly influence the processes that occurred during age perturbations. Your natural rhythms are unchanged. However, restless sleep in old age is not a sentence, and you can use several easy-to-use techniques to improve sleep and prevent disturbances in the sleep cycle.
1. Check the first aid kit – some medications you take may affect sleep quality. See the instructions and consult a doctor. He may designate other options without adverse effects affecting your nightly rest.
2. Do not drink fluids for a couple of hours before bedtime – so you will not get up to the toilet and restful sleep until morning.
3. Drink painkillers – if you have pain from chronic diseases, you should ask the doctor for appropriate medications.
4. Do not leave the light in the room where you sleep. Even a faint TV glow can affect the quality of sleep and make you wake up. Plus, light has a pernicious effect on the rest of the eyes and the whole body.
5. No caffeine or alcohol – at least eight hours should pass after the last coffee or tea party. And alcoholic beverages, although they help you fall asleep faster, can also quickly make you wake up in the middle of the night.
6. Day rest should be no more than ten to twenty minutes. If after this you feel even more sleepy, it is better to give up this pastime altogether.
7. If you fall asleep for a long time and constantly toss and turn, you can use melatonin tablets – 1-2 milligrams. They should be taken for 1-2 hours before bedtime.
8. Sleep time should ideally be at least 7-8 hours a day.
If even with all these conditions, your sleep leaves much to be desired, you should consult a doctor as soon as possible.
● Refusing alcohol – two hours before bedtime, do not take alcoholic beverages.
● Daytime sleep – try every day to find ten to twenty minutes to rest.
● Taking painkillers – reducing pain or completely eliminating them will allow you to sleep harder and longer.