As people get older, they need more sleep. Society is underestimating the benefits of sleep, even though recent research suggests that sleep deprivation may be the next major public health crisis. The difficulty is that even if a person realizes that he needs more rest, it is not always easy to provide it.
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of Your Tango stated that some people can go to bed at 22:00 but can’t sleep. Instead, he watches serials or spends time on the phone until 3 am.
If you’re over 50 and have trouble sleeping, these 6 simple tips will help you wake up feeling truly rested:
1. Get at least twenty minutes of sunlight every day
The publication explains that exposure to light during the day helps the body maintain a normal cycle of sleep and wakefulness. Natural sunlight regulates the body’s production and release of the hormone melatonin, which initiates the natural sleep cycle at night. Exposure to sunlight allows the brain to correct irregular sleep cycles. As a result, people over 50 who get enough sunlight tend to feel more refreshed during the day, suffer from less anxiety and insomnia, and have better overall health.
2. Reduce the amount of liquid you drink in the evening
Drinking water throughout the day is important for the health of the body. But drinking a lot of liquid in the evening can cause sleep disturbances. Drinking a lot of fluids shortened the rapid sleep phase and increased the need to wake up to go to the bathroom.
3. Limit exposure to light at least two hours before bedtime
To get a good night’s sleep, it is necessary to replace the time spent in front of the screen with a process such as reading a book. TV, laptop and smartphone screens emit light that does not let you sleep. Instead of sitting in front of a screen, try relaxing with relaxation or breathing exercises, soft and soothing music, or just spending time with loved ones.
4. Eat foods rich in magnesium
Researchers are focusing on magnesium in the context of sleep because it helps regulate the body’s internal biological clock. Magnesium helps relax muscles and the brain. Foods rich in magnesium can be included in the diet, such as almonds, cashews, pumpkin seeds, green leafy vegetables, avocados and bananas, which contain large amounts of this vital mineral.
5. Keep your cortisol levels low
The body produces a stress hormone called cortisol. High levels of stress have been shown to increase cortisol levels. Accordingly, a high level of cortisol in the body does not put us to sleep, because the release of cortisol is one of the mechanisms that ensure the body’s freshness.
Studies have shown that cortisol imbalance can lead to the development of Alzheimer’s disease, Parkinson’s disease, severe depression and chronic pain. To control cortisol levels before going to bed, avoid watching news and thrillers or solving problems at the end of the day.
6. A short nap during the day, but no more than 20 minutes
Research shows that short naps after lunch are perfect for seniors, which can improve memory and thinking speed. Gives energy and motivation to finish a short rest or a drowsy day.
The publication notes that researchers and sleep advocates recommend not taking more than twenty minutes of sleep, otherwise you may feel exhausted upon waking.
