10 Natural Sleep Remedies for Elderly
Elderly people suffer from insomnia more commonly than younger ones. Studies show that elders take between 30% and 48% in the cases of reported insomnia. If you are already finding it difficult to fall asleep satisfactorily, then it is high time you found a lasting solution to the problem. You need how to get your baby to sleep or learn how to sleep through the night.
Not to worry; the problem can be treated so that you can start sleeping well at night again. The problem can even be treated naturally. In this write-up, we will show you series of natural methods for treating insomnia in the elderly.
· Get a good sleep routine
You need to develop a good sleep routine if you are to be able to sleep well all night long. You should get up from bed in the morning and not sleep too far into the day. If you do, it can disrupt your biological clock and this can lead to sleep problems.
One of the best ways to handle your sleep issue is to retire to bed at the same time every night; holidays and weekends are not exceptions. This will firmly establish your wake clock or internal sleep clock; it will reduce how long you have to wait for sleep after lying on the bed.
· Aerobic exercise can help
One of the best natural solutions to get a good amount of sleep is to exercise regularly. Aerobic exercise can be of great help. If you have been living a sedentary lifestyle this long, it is high time you had a change of style and get active. The exercise should not be too strenuous. Aside from helping you to sleep better, it will also help to reduce depressive symptoms.
· A diet change can help
One other way to improve sleep is to eat right. Drinks containing caffeine should be avoided at all costs. Chocolate, soft drinks, and tea can equally contain caffeine and can cause sleep disorders.
Even if you must take them, make sure you do not do so by mid-morning. You should equally eat a light dinner and make sure you finished your dinner several hours before bedtime.
· Avoid smoking
Smoking does no good to those seeking to improve sleeping. Studies show that the feeling of restfulness tends to reduce by fourfold in smokers compared to nonsmokers. This is because cigarette contains nicotine and nicotine is a stimulant. Smoking can also lead to asthma and several other breathing disorders.
· Avoid nightcap
You should avoid alcohol at all costs if you want to improve your sleep. Alcohol can have a disruptive effect on brainwaves. Alcohol can cause transient dozing, but it can prevent sleep by the time its effect wears off. You will find yourself striving unsuccessfully to get back to sleep.
· Avoid the screen close to bedtime
If you want to improve sleep, then you should avoid having anything to do with the TV close to bedtime. Watching TV close to bedtime can disrupt your sleep cycle. You should equally avoid using your cell phone or playing video games.
Stay away from the computer to enable you to sleep better at night. In fact, you should not install a TV in your bedroom and must not bring your office work to the bedroom to avoid using the computer there.
The light from the devices can make it difficult for your brain to go to sleep and this will keep you awake.
· Pets can cause problems
Sleeping on the same bed with your pets is not a good idea. The pets can disrupt your sleep cycle. Studies show that up to 53% of pet owners complain about sleep disorders.
Aside from pets, sharing the same bed with your kids can also cause sleeping problems.
The kids and pets can toss and turn during the night and this can prevent you from sleeping well at night. So, it is better to sleep alone and this can help you to sleep better at night.
· Temperate temperature is better
If you want to sleep better at night, and then make effort to keep the room comfortable, one of the best ways to do this is to make the interior temperature temperate. The room does not have to be too warm so that it will not become uncomfortable.
You will be able to sleep better in a temperate room than in a tropical one. You should set the temperature to be around 65 degrees Fahrenheit.
You can reduce your core body temperature by reaching a balance between your sleeping attire, bed cover, and thermostat. This will help you to sleep faster and longer every night
· Remove lights
If you want to sleep better at night, then make sure that there is no light in the bedroom at night. Switch off all the lights and this will help you to fall asleep faster.
If you leave on the light, it will trick your brain to believe it is daylight and the brain will, therefore, maintain alertness.
The smallest amount of daylight must never be allowed in the bedroom at all, not even light from your cell phone.
Any amount of light in the bedroom can cause a disruption in the production of melatonin, which is the chemical that prepares your brain for sleep by regulating the sleep cycle.
· Lie on the bed only when you want to sleep
One of the best ways to train your body to sleep better is to only come to bed when you want to sleep. You should avoid using the bed for any other activity aside from sleeping.
Activities like watching TV, eating, or working should be kept out of the bedroom in your best interest.
Such activities can confuse your brain about when to rest for the night. Instead of watching TV while lying on the bed, you can decide to read or meditate and it will help you to sleep soundly all night long.
The points above can help you to sleep better and they are all very easy to practice. None of them involve the use of drugs and they are 100% natural. So, you will never have to worry about any side effects.