Do you want to stop being exhausted all the time? Here are a few simple pointers that should help you nod off quickly.
After a night of tossing and turning in bed, you feel like you and your partner together are the Seven Dwarves. You’re exhausted, yes, but more significantly, you’re short-tempered. Changes in our sleep routines as we age might lead to more frequent bouts of insomnia and a groggy sensation upon waking. Menopause-related hot flashes and other symptoms frequently serve as the catalyst for this awakening in women.
People tend to sleep less as they age compared to when they were younger. These changes also have an effect on the body’s natural 24-hour cycle, or circadian rhythm. Because it has its own internal clock, your body can adjust to changes in the amount of daylight. When it goes through a transformation as we age, it may become more challenging to fall asleep and stay asleep.
While occasional insomnia may not seem significant, chronic insomnia that interferes with daily living should be taken seriously and treated medically. In addition to the obvious effects on our mood and energy levels, sleep deprivation has been linked to an increased risk of obesity, cardiovascular disease, and type 2 diabetes.
You may have thought about trying sleep medication if you’ve been having trouble falling asleep or staying asleep, with the hope that it may help you enter a more restful slumber. Here are the facts about sleep you should know about.
Prevent the damage that may come from chronic inflammation.
Diseases such as cardiovascular disease, cancer, type 2 diabetes, and others may all develop from chronic, low-grade inflammation. The results of several studies confirm this. Learn simple strategies from Harvard Medical School’s staff for managing inflammation and staying healthy. Sleep aids should be used if necessary, but trying the following eight tips first may help you fall asleep faster and stay asleep longer. You may want to think about cutting down on coffee and booze in the late afternoon/evening.
Exercise
In addition to aiding in weight loss, going for a brisk walk every day will help you sleep through the night more consistently. Physical exercise boosts the effects of melatonin and other naturally occurring sleep hormones. Research published in the journal Sleep found that postmenopausal women who exercised for around 3.5 hours per week had less trouble falling asleep than those who exercised less often. To get the most out of your workouts, timing is essential. Exercising too close to bedtime might have the opposite effect and keep you awake. The body’s internal clock may benefit from early morning exercise and exposure to strong sunlight.
Block out time in bed for rest and sex.
Do not make the blunder of attempting to handle business-related matters (such as checking and responding to emails and phone calls) from the comfort of your sleep. Do not stay up watching late-night TV there, either. In order to have a good night’s sleep, a bed that doesn’t stimulate its occupants is essential. Only sleep and have sex in your bed.
Keep everything comfortable.
The television is only one of many possible disruptions in your bedroom. The quality of your sleep may also be affected by your sleeping surroundings. You should make the best possible effort to create a warm and inviting bedroom. It’s best if you’re somewhere quiet, secluded, and cool. Each of them contributes to an easier transition into sleep.
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