The Importance Of Sleep
How Sleep Changes As We Age
Women report more sleep problems as they age. It links to menopause, hormones, and pain. The National Sleep Foundation found other data. 63% of women reported suffering from insomnia at least a few s times a week. It compared to 54% of men. 61% of women also report insomnia symptoms when they hit menopause. Hormonal changes causing a host of problems in women’s lives. 58% of women report pain as a reason they can’t sleep, compared to 48% of men.
Causes and Symptoms of Insomnia
As we grow older, our sleep tends to decrease. These changes often make the adults think that they are not getting enough sleep. Insomnia treatment depends on the cause and severity of insomnia. For insomnia by certain lifestyle habits or unhealthy, the doctor will tell the patient to fix it. When the case of insomnia occurred because of health problems (eg, anxiety disorders), then the doctor will first address the underlying conditions.
In most cases of insomnia, the core problem is due to emotional factors. Deep anxiety, anger, or social situation. Those are the trigger of sleeping difficulty. The patients may need treatment that is consistent with the guidance of a physician or a sleep specialist.
The symptoms of insomnia:
- difficulty sleeping,
- waking at night or early in the morning and could not go back to sleep,
- feeling tired,
- difficulty concentrating,
- cannot perform activities well (lower productivity),
- the characteristics of insomnia are also visible when you can not nap although the body tire.
Sleeping pills have side effects like most medications. You won’t know whether you will experience the side effects until you try it. It’s important to be aware of possible sleeping pill side effects. So you can stop the drug and call your doctor immediately to avoid a more serious health problem.
Natural Ways To Overcome The Sleep Problem
There are various natural sleep aids that are effective in helping you to fall asleep, among other:
1. Set your bedtime routine
2. Make a comfortable bedroom
If you use the air conditioner, make sure the room temperature is at the right temperature and is comfortable for you. Comfort sleep is also associated with hygiene. It is ranging from personal hygiene, nightwear, bedding, blankets, to the cleanliness of the bedrooms. With a clean and comfortable atmosphere, you will be able to enhance the circadian rhythm.
Too, possible difficulties you face during sleep is the mattress that is less suited to your body. Some people are comfortable with a soft mattress. Some are more comfortable with a rather hard mattress. A clean, neat, and comfortable bedroom is the great help to fall asleep. Read more how to declutter bedroom, the systematic ways here.
3. Stay away from blue light exposure
4. Pay attention to what you eat and drink
Caffeine and nicotine are stimulants. These substances will make people awake. While alcohol can disrupt sleep cycles. Alcohol is a poison and can sometimes have lethal consequences. The body can only process one unit of alcohol an hour. Drink a lot in a short space of time and the amount of alcohol in the blood can stop the body from working. Try drinking a glass of warm milk or herbal tea instead.
Foods That Can Help Overcome Sleep Difficulties
Eat dinner at least three hours before bedtime. And have a snooze-inducing snack about an hour before bedtime. Mix healthy carbohydrate foods with high tryptophan foods to ensure the tryptophan will stay in our system longer. Here are some foods that can help us to overcome the sleep difficulties:
Honey can promote relaxation and help ease you to sleep at night. The natural sugar in honey raises our insulin and allows tryptophan to enter our brains. Taking a spoonful of honey before bed can help us get restful sleep.
Drinks That Can Help Overcome Sleep Difficulties
- Chamomile tea
Chamomile is widely regarded as a mild tranquilizer and sleep-inducer. Sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain.
Drink a glass of ginger water before going to bed. Mix ginger with honey and you have yourself a wonderful tea that can be used as a sleep remedy. Why honey? Well, honey is a sleep remedy.
5. Essential oil
6. Relaxation exercise
Relation exercise is good for aiding sleep. The idea is to redirect your attention to your breathing and your body. Do it any time you find yourself lost in thought. When you let thoughts go and keep your attention on your breathing, you are better able to welcome sleep. You can achieve it through a short exercise for a few minutes.
7. A warm footbath before bedtime
Try to soak your foot in the Epsom salt foot bath to fall asleep. Put about a cup of Epsom salt in the tub as you are starting the water. The flakes quickly dissolve. Try to soak for about 20-25 minutes for the best magnesium absorption. It relaxes and calms you so much. You can buy the Epsom salt here.
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