As you grow old, you are more likely to face a lot of health problems, and health issues are no exception. According to research, more than 50% of women above the age of 50 faces some kind of sleep difficulty.
Some of the primary causes of lack of sleep in women include:
- Hormonal imbalance
- Little or no exercise
- Too much caffeine
- Financial issues, and more.
Pregnancy is also associated with poor or lack of sleep. It is because of mood changes, pain, and incontinence. Research says that 8 out of 10 pregnant women have trouble sleeping at night. Over time, these symptoms get worse and become frequent.
However, controlling the factors that affect your sleep is not in your hands. But making a few changes in your daily lifestyle can encourage better sleep. You can start with these simple tips to sleep better at night:
To help yourself sleep better, it is crucial to establish a bedtime schedule and stick to it. Medical experts recommend sleeping at least 8-9 hours per day.
However, if you don’t fall asleep within 20 minutes of going to bed, consider leaving your bed and indulging yourself in some relaxing activities. For example, you can listen to music, do some stretching, take a quick walk around your home, or read a book. Get back to your bed only when you feel tired.
So, it’s important to stick to your sleep schedule as it will reinforce your body’s sleep-and-wake cycle.
The overall ambiance of your bedroom plays a crucial role in getting a restful sleep. Take a quick look at your bedroom and identify what changes you can make to help you sleep better. Some factors to consider may include temperature, external noise, furniture arrangement, bedding, and lights.
Reducing the light and external noise can help you create a relaxing, comfortable bedroom environment. You can also invest in blackout curtains to ensure that your bedroom is dark enough to help you get restful sleep at night.
Even after following the right tips and tricks, if you are not able to get restful sleep, then you must consider getting yourself checked for any health issues.
For example, if you are above 50, your testosterone levels may have declined. It is an important sex hormone that plays a key role in maintaining your overall health. A slight decline in these levels can result in irregular periods, fatigue, muscle weakness, weight gain, and more. All these symptoms can have a huge impact on your good night’s sleep.
Thus, you can go for testosterone testing services to get your hormones back in balance. Know that the treatment to cure hormonal imbalance may vary. It can be in the form of patches, gels, injectables, implantable pellets, sprays, and more.
While taking short naps during day time is great, long naps can affect your sleep at night. Taking short naps of around 30 minutes or less can boost the functioning of your brain. Long naps, on the other hand, can wreak havoc on your health and sleep quality.
However, if you fall asleep during the daytime, then there’s nothing to worry about. All you need to do is avoid taking naps or shorten your naps. The effects of napping vary from person to person.
Regular exercising can make you feel tired and help you improve your sleep. Exercising doesn’t only mean hitting the gym and lifting heavy weights. Even a 20-minute yoga or meditation can work wonders for your overall health. It will help you reduce stress and anxiety and improve your health and well-being.
While exercising regularly is great, doing it too late or before going to bed can affect your sleep. This can be due to the stimulatory effects of exercise which increases the hormone levels like epinephrine and adrenaline. However, most people have reported no effects, it depends on individuals.
To get restful sleep, you need to say goodbye to some of your bad habits – and alcohol is one of them.
Alcohol can have a huge impact on your sleep and it also increases the symptoms of sleep apnea, snoring, and more. While drinking alcohol can make you sleepy, it can make you wake up late at night and you will struggle to sleep again.
Lack of sleep can wreak havoc on your physical and mental health.
Try the tips mentioned above to get restful sleep at night. And if these tips don’t work, it is wise to consult a professional doctor immediately.