5 Tips To Help You Sleep Like A Pro

Health & Nutrition - - SELF CARE -

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.

See Sun­light

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.

Copy Cave­men

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.

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