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This Week ’s Question : Do old people want more sleep ?
Seniors take about the same amount of sleep as young adult — seven to nine hours a night .
Insomnia is the most common sleep complaint at any age. It affects almost half of adults 60 and older, according to the National Institutes of Health.
Unfortunately , many older grownup do n’t get the rest they demand , because they often have more problem falling gone . A study of adults over 65 found that 13 pct of men and 36 percent of women take more than 30 minutes to diminish asleep .
Also , older people often catch some Z’s less deeply and arouse up more often throughout the night , which may be why they maynapmore often during the daylight . Nighttime eternal sleep agenda may change with long time too . Many old adults be given to get sleepier earlier in the evening and awaken earlier in the morning .
Many mass believe that poor sleep is a normal part of aging , but it is not . Sleep practice alter as we age , but disturbed sleep and waking up tired every twenty-four hour period are not part of normal aging . If you are having worry sleeping , see your doctor or a sleep specialiser .
Here are some pointers to help you get better sleep :
Go to log Z’s and ignite up at the same time , even on weekends . Sticking to a unconstipated bedtime and wake time schedule helps keep you in sync with your soundbox ’s circadian clock , a 24 - 60 minutes interior calendar method affected by sunlight .
try out not tonaptoo much during the Clarence Shepard Day Jr. — you might be less sleepy at Nox .
attempt to exercise at veritable times each day . Exercising on a regular basis improves the tone of your night sleep and helps you sleep more soundly . sample to finish your workout at least three hours before bedtime .
try out to get some natural lightness in the afternoon each mean solar day .
Be careful about what you eat . Don’t drink beverages with caffein late in the day . caffein is a stimulant and can keep you awake . Also , if you like a bite before bed , a ardent beverage and a few crackers may serve .
Do n’t drink inebriant or smoke cigarettes to help you sleep . Even small-scale amounts of alcoholic beverage can make it harder to rest at rest . smoke is grave for many reasons , including the hazard of falling at rest with a illuminated cigarette . Also , the nicotine in cigarettes is a stimulant drug .
make a safe and well-off home to log Z’s . Make certain there are locks on all doors and smoke alert on each floor . A lamp that ’s easy to bend on and a phone by your bed may be helpful . The room should be grim , well ventilated , and as quiet as possible .
germinate a bedtime routine . Do the same things each night to tell your body that it ’s time to wind down . Some people watch the eventide tidings , understand a Christian Bible , or soak in a warm tub .
Use your bedroom only for sleeping . After turning off the light , give yourself about 15 minutes to fall deceased . If you are still awake and not drowsy , get out of bed . When you get sleepy , go back to bed .
seek not to worry about your sleep . Some mass regain that playing genial games is helpful . For exercise , tell yourself it ’s five minutes before you have to get up and you ’re just endeavor to get a few extra heartbeat .
If you are so tired during the day that you could not run ordinarily and if this endure for more than 2 to 3 weeks , you should see your mob Doctor of the Church or a eternal sleep disorders medical specialist .
The Healthy Geezer pillar publishes each Monday on LiveScience . If you would wish to postulate a question , please save fred@healthygeezer.com . © 2009 by Fred Cicetti .
