HOW TO SLEEP WELL AT OLD AGE?
The amount of sleep you need, not only depends on your personal needs. Age also plays a role. After infancy, the number of hours of sleep that you need gradually. This continues until about the age of eighteen. These adolescents have also really need more sleep than adults: about 9 hours. Most sleep also has too few, while their body needs a lot of rest from all physical changes
Adults should sleep an average of 7 to 8 hours. Some slightly more, others less. With age increases this need not ask: the elderly do not need less sleep. However, their sleep pattern changes.
All from your seventh year is the biological clock a little less flexible. An evening get off your already not so good anymore. Most people feel the need earlier in the evening to go to sleep and in the morning wake up earlier. Scroll with your sleep is becoming increasingly difficult. On further increasing age you sleep lighter: the deep sleep phase is shorter. In between, you will also wake up more often.
An altered sleep pattern does not mean that you immediately leads to insomnia. Many people do as they grow older are more likely to nap during the day, because at night they sleep less. This is quite normal and usually does not indicate a sleep disorder. Sleep complaints are taking on all ages: about half of the patients 65 years or older.
Changes in sleep patterns can have various causes. As you get older, for example, you make less of the sleep hormone melatonin . There is evidence that older people are more sensitive to the environment and faster wake of noise and light. The latter also depends on the lighter sleep.
Women in transition are often also face a worse sleep. Hormonal changes cause include hot flashes and night sweats. The increase in body temperature then ensures you wake up. Besides hormonal changes can also physical and psychological changes in the transition affect the quality of sleep. Sleep apnea for example, is more common in menopausal women.
Changes in your sleep patterns are a natural phenomenon, but if you ever get tired you, there may be more going on. Every day is tired because not natural. Sleep often three or four consecutive nights very poor and keep for more than three weeks? Consult further with your doctor.
You can sometimes do something themselves to poor sleep. For example, make a dark , cool room with no phone, computer or tablet. Try a half hour before you go to sleep to expose yourself to less light and thus avoid certainly a brightly lit bathroom. Lots of natural light in the morning and no caffeine after lunch can also help.