You May Have Sleep Troubles As You Get Older. Here Are 8 Tips To Help You Avoid Them!
chandrama deshmukh 
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As people age, uninterrupted sleep at night seems to get tougher and tougher. This is not always down to the fact that health problems are the reason you are experiencing sleepless nights. It just happens to be that as you grow older, you may find yourself waking up in the middle of the night for reasons like making a trip to the bathroom or correcting your sleeping position. Your body becomes more sensitive to changes in its environment as you age. Luckily, the time your body takes to fall asleep does not take much longer as you grow older.
According to the National Sleep Foundation, the average number of hours a person sleeps during a day decreases, as you grow older (1). For instance, young children between the ages of 6-13 require a minimum of 9 hours of sleep each day as compared to teenagers and adults who require a minimum of only 8 hours and 7 hours respectively. Another thing that seems to decrease as you age is the lengths of your dreams. We dream during the rapid eye movement phase of our sleep. However, this phase tends to decrease, as we grow older.
Sleeping for longer hours, as we grow older may seem difficult. However, we can take measures to help prevent ourselves from experiencing fewer interruptions in the night. Below are 8 ways to make sure you enjoy an uninterrupted sleep cycle:
#1: Make sure you sleep in a cozy environment
One way for your body to know it is time for it to rest is by inhibiting light from the surroundings. Artificial light from electronic devices and lamps prevent your brain from going into rest mode.
#2: Keep an eye on the medication that you may be consuming
Certain medicines can affect the quality and length of your sleep in the night. Medicines that contain amphetamines keep your mind awake and can ruin your sleep cycle (2). If you find yourself experiencing signs of lack of sleep during the night, ask your doctor to prescribe substitute medication that does not have such negative side effects.
#3: Avoid fluids before bedtime
Drinking fluids such as water before you sleep can cause you to wake up during the night to visit the bathroom. Avoiding such fluids for at least two hours before you sleep can help make sure you do not have a full bladder while sleeping.
#4: Painkillers can help soothe your mind and body
Some people find themselves waking up in the night due to pain. If you find it difficult to sleep in the night because of any sort of pain, your doctor can suggest some kinds of non-prescription painkillers. Painkillers can help relieve your mind and body from the pain. This will make sure your mind is distracted from the pain while you try to sleep peacefully at night.
#5: Avoid caffeine during the night
It is common knowledge that caffeine is a stimulant. This means that like amphetamines, they keep your mind and body awake. You should not consume any items that contain caffeine for at least 8 hours before bedtime. Some unusual items that contain caffeine include chocolate and headache medications. Make sure to avoid such items before you sleep.
#6: Alcohol is not good before bedtime
Consuming alcohol makes it a lot easier for you to fall asleep. However, once its effects wear off, you can find yourself waking up in the middle of the night with a very bad headache. Furthermore, alcohol is considered a beta-blocker. This means that it inhibits the release of melatonin by the pineal gland in your brain (3) Melatonin is responsible for controlling your body’s sleep cycle. Without melatonin, you would not be able to enjoy a comfortable, uninterrupted sleep during the night.
#7: Napping during the day may be affecting your sleep at night
Napping during the day has its benefits. An hour of sleep during your break in the day can help you feel refreshed and re-energize your body. However, you should try lowering the length of these naps during the day if you find it difficult to sleep during the night.
#8: Melatonin pills help promote better sleep
As mentioned previously, melatonin controls your body’s sleep cycle. People that suffer from insomnia are recommended to consume melatonin supplements to help improve their sleep cycle. Melatonin is also an effective medication in controlling the sleep pattern of people who work night shifts. Scientists are finding ways that we can use this hormone to treat other health conditions such as cluster headaches and treating the seasonal active disorder (SAD).
It is important for your body to rest during the night for you to feel refreshed and active the next morning. The tips mentioned above can help improve your sleep cycle and make sure you perform better at work and play.
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