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A simple strategy for better sleep

 


I sweat. “Some health problems that become more pronounced with age can contribute to sleep disorders,” says Ailshire. Exercise helps improve all systems in your body, and the healthier you are, the more sleep-disturbing health conditions such as sleep apnea (short pauses during sleep) and depression. You are less likely to experience it.

In a study published in Sleep Medicine, former sedentary adults over the age of 55 followed better sleep advice (such as using a bed only for sleep and sex). aerobic exercise Follow 3 days a week for 16 weeks, or sleep tips. The exercise group reported that they slept 45 minutes longer on average, had more energy, and were more likely to exercise after a good night’s sleep.

A 2017 review of three meta-analyses published in the Journal of Evidence Based Medicine found that exercise helps reduce the number of episodes of sleep apnea and enhances the ability to fall asleep. “People who exercised had a 19% improvement in overall sleep quality and consistent daily sleep,” said George Kelley, co-author of the study and director of the School of Meta-Analysis Study Group. Says. West Virginia University Public Health.

Knick caffeine. Stop drinking coffee, tea, or other caffeinated beverages at least 6 hours before bedtime to avoid the remaining energy-giving side effects, Chervin says.

If you get tired early, please go outside. Many older people find that they wake up earlier than before. This is not necessarily a problem unless you start to confuse your life. If you go to bed at 6 or 7 pm because you are awake at 2 or 3 am, it can be difficult to interact with family and friends and you may feel more isolated. When exposed to light late in the afternoon, “it helps to regain drowsiness and allows you to sleep later and wake up a little later,” says Chervin.

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