Many people attribute sleeplessness to being part of the aging process, but sleeplessness is really a result of poor sleep habits, untreated sleep disorders, medications, or medical problems. Getting a good night's sleep improves concentration and memory formation, and also allows your body to repair any cell damage that occurred during the day, and refreshes the immune system, enabling it to better fight against disease. Many people think that less sleep is needed as we age, but this simply isn't true. It's just that as we age, we get less sleep.
“The NSF (National Sleep Foundation) poll found that the better the health of older adults, the more likely they are to sleep well. Conversely, the greater the number of diagnosed medical conditions, the more likely they are to report sleep problems. Additionally, among older adults, more positive moods and outlooks as well as having more active and "engaged" lifestyles (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7–9 hours and fewer sleep complaints.”
To ensure a good night's sleep and a more youthful outlook and appearance in the morning:
“The NSF (National Sleep Foundation) poll found that the better the health of older adults, the more likely they are to sleep well. Conversely, the greater the number of diagnosed medical conditions, the more likely they are to report sleep problems. Additionally, among older adults, more positive moods and outlooks as well as having more active and "engaged" lifestyles (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7–9 hours and fewer sleep complaints.”
To ensure a good night's sleep and a more youthful outlook and appearance in the morning:
- Go to bed and wake up at the same times, even on weekends
- Get moving during the day. Hanging out socially, working out, exercising and other activities all help aid good sleep. Exercise can promote good sleep habits, but exercising too close to bedtime can be over stimulating and disruptive to sleep.
- Get some sun. Sunlight increases melatonin, which regulates sleep.
- Quit smoking. Nicotine is a stimulant, which can keep you awake at night.
- Have a bedtime routine. Doing the same rituals every night will help your body recognize that it is time to go to bed.
- Sleeping pills and aids are meant for short term use and can actually disrupt sleep cycles in the long term.
- Sex and physical intimacy, such as hugging and massage, can lead to restful sleep.
- Limit alcohol, which can disrupt sleep, although it may initially cause drowsiness.
- Don't have caffeine too late in the day, as it can keep you awake at night.
- Don't go to bed hungry. Have a light snack, like a bowl of cereal or a cup of yogurt to make sure you don't go to bed too full. Large meals can be disruptive, as can spicy foods or other foods that cause indigestion.
- Limit what you drink before bed to avoid waking up for bathroom trips.
