5 Tips To Help You Sleep Like A Pro
For most ageing people, the nightly routine of trying to nod off and then waking up far too early will be a familiar one. While you may never sleep like a teenager again, here’s how to get more sleep as you get older.
Empty Your Bladder
As we age, we produce less of an antidiuretic hormone that stops the kidneys making as much urine. As a result, we may develop nocturia, the need to go to the bathroom several times during the night. Avoid drinking fluids two hours before bedtime and use the double-voiding technique. It means emptying the bladder twice by urinating a second time 10 to 15 minutes after the first time.
Older adults produce less melatonin (the sleep hormone), so anything you can do to increase its natural production will help. Melatonin at night is produced after light exposure in the day, so getting out in bright sunlight can increase melatonin concentration.
Calm Your Mind
Soothing night-time rituals like taking a bath can relax your body – but you also need to calm your mind. If you’re flexible, try some yoga and meditation before bed.
Exercise Between 4 and 7 p.m
Moderate exercise can help you sleep. It’s one of the best ‘sleep-medicines’ around. Try 20-30 minutes of exercise between 4 p.m and 7 p.m. Walking will also do.
The cave principle is to keep the bedroom cool, quiet and dark. Try to aim for a temperature that’s thermally neutral so your body doesn’t shiver or sweat to keep warm or cool.