8 tips to combat insomnia as you age
As you age , various factors can lead to sleep problems . You have a lot going on in your later years , including retirement moving , chronic pain or financial stress due to dwindling income sources . Your biological clock can also go out of sync . If you suffer from insomnia , here are eight tips to help you sleep better :
1 . Maintain a routine . Always go to bed and get up at the same time , but don ’ t stay in bed if you ’ re not asleep after 20 minutes or so . It may cause your brain to associate lying in bed with being awake .
2 . Reserve the bedroom for sleeping and intimate moments . It shouldn ’ t become a place for entertainment or work .
3 . Practice relaxing activities , like reading , yoga , bathing and meditation , before going to bed .
4 . Don ’ t have stimulating drinks like coffee , pop or alcoholic beverages in the evening and don ’ t drink too much before going to bed .
5 . Create an environment that ’ s conducive to sleep by keeping the temperature cool and blocking out as many light sources as possible . If necessary , use a sleep mask .
6 . Avoid naps after 3 p . m . and limit them to less than 60 minutes .
7 . Exercise regularly to generate a healthy level of fatigue .
8 . Eat light , easily digestible dinners . Avoid indulging in spicy foods in the evening .
Are you still not getting a good night ’ s sleep ? Don ’ t hesitate to consult a sleep specialist for personalized advice .
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