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Aging usually comes with some conditions that affect the functions of the body at times. Lack of sleep or insomnia is one condition that often affects the seniors. However, there are proven treatments for this condition since everyone deserves good rest.
If you belong to the category of the aging, you will find this guide informative and a remedy to your problem.
Causes Of Sleep Problems In Old Age
First and foremost, it is no secret that quality sleep is essential for proper mental as well as physical health. Different things often affect quality sleep, especially in old age. Many people who experience problems such as poor sleep also suffer from daytime fatigue.
Insomnia
The condition leads to lack of sleep or staying asleep during the night despite being in bed. Insomnia is common among older adults, and it has a link with other conditions like anxiety, depression as well as a generally poor state of health.
Lack Of Sleep Due To Secondary Problems
Many adults who experience sleep conditions have underlying issues to that condition. The problems range from heart and lung conditions, urinary issues, medication side effects as well as mood problems among others. These conditions may not have a primary connection to sleep deprivation, but they disturb quality rest at night.
Sleep Apnea And Snoring
A person with apnea often experiences pauses in breathing during sleep time. When you wake after such experience, you will be gasping for air to breathe. Snoring is another sleep disorder that affects the quality of rest among the seniors. The problem of sleep apnea is common among men who are overweight in most cases.
On a lighter note, different remedies can help solve the problem of insomnia among elders. Some of these remedies are advantageous in that they are natural and they do not cause any side effect like other medicinal drugs.
Restless Leg Syndrome
The condition causes a sensation of crawling and itching and usually affects sleep. A low iron level in the brain is the primary cause of this problem among women in particular. Old age also contributes to this condition. The condition can degenerate into issues like anxiety and depression. These health conditions are not suitable for overall health.
Periodic Limb Movements of Sleep (PLMS)
The condition is not very easy to treat, and it has a link with movements in the lower limbs during sleep. For instance, you can feel the movement like crawling in the toes, ankles, and knees. The changes usually disturb normal sleeping patterns. The condition has a link with other sleep problems like apnea and insomnia.
Nightmare Cramps
Night cramps are another form of problem that affects the quality of sleep. When the condition affects you during sleep, you feel like waking up and stretch the affected leg before you can resume your sleep. Cramps also cause terrible discomfort in the muscles which affect rest.
Alternative Treatments To Sleep Problems
Older people experiencing quality sleep need to try natural remedies since these effective and safe to health. Sleeping drugs are not suitable for health since they affect the normal functioning of the brain in the long run.
Cognitive Behavioral Therapy For Insomnia
CBTI is an effective therapy that helps an individual to overcome negative thought patterns that have a relation with insomnia. You need to focus on positive thinking when you go to bed so that your mind relaxes. When the mind is in a state of relaxation, it can easily slump into sleepiness.
Increase Content Of Magnesium
Magnesium is an energy giving component in the whole body since it affects the functions of the brain as well as other muscles. To prevent nightmare cramps, you can encourage the older adult experiencing that condition to increase the content of magnesium in their diet. However, it is important for elders to consult a doctor before beginning a magnesium supplement.
You Need To Get Quality Mattress
Your mattress should be comfortable, and it should also be firm. The other thing is that you should make sure that your head is elevated to prevent cases of sleep apnea and to snore. When the bed is comfortable, the body can easily rest for the recommended sleep time of about six to seven hours.
Sleeping in the dark is another effective remedy for sleep problems. Light at night affects the release of melatonin, a sleep-regulating hormone. When the light is on, the mind gets a signal that it should be awake thereby delaying the release of melatonin.
Avoid Sleeping On The Back
Sleep apnea usually results in the shortage of breathing air that can cause a choking sensation when you wake up. Try to avoid sleeping on your back since this can contribute to the blockage of the nostrils.
It is also essential to follow a sleeping routine so that you maintain consistency. For example, it is necessary for older adults to sleep at certain periods and do the same when they wake up. The sleeping pattern will not be affected, and this may not cause undesired sleep problems.
Try Reading And Mindful Meditation Before Sleeping
Reading before you sleep is an excellent remedy since it can give you quality rest. Reading helps your mind to focus on positive things, and this is perfect for the mental health of many people. Older adults tend to wander in their thoughts before sleep, and this negatively affects them.
Meditation is another effective natural remedy that can help improve the sleeping condition of seniors. This strategy supports the mind to focus on positive things which can give it a comfort to be able to rest. Meditation also helps to reduce stress levels since the mind focuses on positive things.
Avoiding Alcohol Is Likely To Help
Alcohol is not right before bedtime since it stimulates the mind. While alcohol can drive you into quick slumber, there is a danger of waking up during the night. It may be difficult to get sleep after disruption of your rest. The mind needs to relax in peace such that it can wake up during the normal cycle that you maintain.
Caffeine is also a stimulant that can negatively affect the quality of your rest. Older adults should make sure that they avoid taking substances with caffeine before bedtime. The mind will remain active instead of resting, and this causes spiral effects. When this condition happens, the victim may experience daytime fatigue.
Exercise Before Going To Bed
Training is good a few hours before you go to bed. When you exercise, the body feels tired and can comfortably rest when you lie in your bed. As you sleep, the body reenergizes itself so that it can work up with more power to perform different tasks the following day.
When people get older, they usually complain of sleep problems, and these are normal. Cases such as insomnia are common causes of this problem among senior people. Medication to this problem is not proper since it leads to a habit that causes more side effects.
Behaviour modification is essential since it helps to deal with sleeping problems in a natural way. For example, visit our website, maintaining a fixed sleeping pattern can significantly contribute to addressing the issue.
Trish Boudreaux
Trish, which is her pen name, is a New Orleans native who works in the insurance industry. She is married and enjoys reviewing and testing out new mattresses in a quest for the best night’s sleep. She is honest and upfront without being pushy or sales driven. Read more.
