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is released during sleep . Lowering that level can lead to thinning skin , wrinkling , and poor skin turgor .

Hot Bath Before Bed A hot bath ( 102 – 106 degrees Farenheit ) before bedtime relaxes muscles and helps induce sleep .

Stress With increased stress , sleep can be elusive . There are a great many stress reduction methods . Find one that helps you and make it a regular part of your daily routine .

Napping If you have trouble sleeping , avoid napping . When you are tired and you nap , you will experience a rapid onset of deeper sleep . The ability to fall asleep easily at bedtime will be impaired .

Write It Out To settle the mind , make a practice of writing out your thoughts and the next day ’ s to-do list before you retire . You will move those concerns out of the way and rest better .

References

• “ A Good Night ’ s Sleep .” National Institute on Aging . https :// www . nia . nih . gov / health / good-nights-sleep .

• AIDabal , Laila and Ahmed S . BaHammam . “ Metabolic , Endocrine , and Immunie Consequences of Sleep Deprivation .” Open Respiratory Medicine Journal 5 ( 2011 ): 31-43 . https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC3132857 /.

• “ Brain Basics : Understanding Sleep .” National Institute of Neurological Disorders and Stroke . https :// www . ninds . nih . gov / Disorders / Patient-Caregiver-Education / Understanding-Sleep

• Elsevier . “ Poor sleep health could contribute to inflammatory disease .” ScienceDaily . 2016 . www . sciencedaily . com / releases / 2016 / 07 / 160706091735 . htm .

• Field , Anne . “ Why Sleep is So Important .” Harvard Business Review . 2009 . https :// hbr . org / 2009 / 01 / why-sleep-is-so-important .

• Health , Elysium . “ Are Sleepless Nights Aging Your Brain Faster ?” Endpoints . https :// endpoints . elysiumhealth . com / how-aging-affects-sleep-8e9cc1e80a48 .

• “ How to sleep better .” HEALTHJADE . https :// healthjade . net / how-to-sleep-better /.

• Leproult , R ., G . Copinschi , O . Buxton , and E . Van Cauter . “ Sleep loss results in an elevation of cortisol levels the next evening .” Sleep 20 , no . 10 ( 1997 ): 865-70 . https :// www . ncbi . nlm . nih . gov / pubmed / 9415946 .

• Leproult , Rachel and Eve Van Cauter . “ Role of Sleep and Sleep Loss in Hormonal Release and Metabolism .” Endocr Dev 17 ( 2010 ): 11-21 . https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC3065172 /.

• Kryger , Meir H ., Thomas Roth , and William C . Dement . “ Principles and Practice of Sleep Medicine .” 6th edition . Elsevier , 2017 .

• Mullington , Janet M ., Norah S . Simpson , Hans K . Meier-Ewert , and Monika Haack . “ Sleep Loss and Inflammation .” Best Pract Res Clin Endocrinol Metab 24 , no . 5 ( 2010 ): 775-784 . https :// www . ncbi . nlm . nih . gov / pmc / articles / PMC3548567 /.

• O ’ Connor , Margaret . “ Aging and sleep : Making changes for brain health .” Harvard Health Publishing . 2019 . https :// www . health . harvard . edu / blog / aging-and-sleep-making-changes-for-brain-health-2019031116147 .

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