Tips to Improve Sleep in Senior Citizens
Despite the old age, you can and should move! Simple exercises like walking jogging and swimming can help increase the duration of your sleep by at least 50 minutes. Scientific studies have shown that older people leading active lifestyles rate the quality and duration of their sleep on a 10-point scale at around 8.3 points, as compared to those who do not burden themselves who rate it at only 5.8 points.
However, immediately before going to bed you should not burden yourself; this can cause the opposite effect – insomnia.
Change your daily routine:
If you like to take a nap during the day, it is best to restrict yourself to half an hour at most. This will help replenish the strength without any major consequences.
Evening dinner can also be transferred to an earlier time. Salad can be much more beneficial as opposed to spaghetti with tomato sauce.
Read before going to bed, play lotto, and also do household chores that do not require strong physical and mental workload.
An important factor that prevents seniors from having a good night’s sleep is a sense of anxiety. To reduce anxiety, think of the pleasant moments in your life that you enjoyed with your loved ones. Such seemingly small things can seriously help in solving the problem of insomnia.
Get rid of the noise:
Outside noise can have a big impact on the sleeping patterns of the seniors. To counter this, you can use earplugs or get Health Insurance Quotes 2020 that fit you well. The pharmacist will advise you and suggest the best option as per your needs. This way, you will fall asleep much faster, without being distracted by the noise from the open window, conversations of neighbors outside the window, car alarm and other annoying sounds.
Give up sleep medication:
Doctors in one voice say that older people should not stay away from drugs that induce sleep, because they are likely to cause addiction, and the person is no longer able to sleep on their own.
If the doctor prescribed you a course of drugs to improve sleep, in any case, do not neglect the dosage of drugs. Also, do not try to increase the dosage on your own. The specialist probably selected it based on major parameters like age, height, weight, etc.