There are steps we can take to improve our quality of sleep and the amount we get. Good sleep will reduce daytime sleepiness, accidents, and improve performance in daily tasks. Sleep deprivation links to poor cognition and physical problems, such as heart disease, diabetes, and obesity.
The Importance Of Sleep
How Sleep Changes As We Age
The amount of sleep needed is consistent throughout adult life. It usually between 7-9 hours for most people. But the aging process can present problems. As we reach our mid-30s the number of deep sleep declines.
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.
According to health experts, insomnia is not a disease. It is a symptom or disorder that has a variety of causes, such as emotional disorders, physical disorders, or the use of drugs. Symptoms of sleeplessness are not only experienced by the elderly but also occur in young people. The symptoms followed by a variety of emotional disorders, such as anxiety, nervousness, depression, or fear.
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.
Insomnia could take a few days or two to three weeks. In cases of chronic insomnia can give nuisance any longer. Chronic insomnia is more difficult to cure and can not disappear by itself.
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.
We can classify the cause of insomnia into five types. Read more here.
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.
Before reading more about natural sleep aids, let us watch a video below:
Natural Ways To Overcome The Sleep Problem
There are various natural sleep aids that are effective in helping you to fall asleep, among others:
1. Set your bedtime routine
Get used to sleep and wake up at regular times. This will affect the body to start up early and easy to sleep at night. We should keep the regular bedtime and wake-up every day including on holidays.
2. Make a comfortable bedroom
Make your sleeping room as comfortable and as conducive as possible to sleep. Some ways to do that is by turning off lights and electrical appliances. So that no light or the sound that might disturb your sleep.
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 a 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
Avoid consuming food or drinks that contain caffeine, nicotine, and alcohol. The caffeine contained in a wide variety of beverages, such as coffee, tea, soft drinks, and chocolate. We can find the nicotine in cigarettes. Alcohol is in a variety of liquors.
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:
- Jasmine rice
Jasmine rice is typical rice from Thailand. Dietary carbohydrate intake has been shown to increase the plasma concentration of tryptophan, an amino acid key to serotonin production in our brains. Serotonin levels are key to health mentally and physically.
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
Read more about the best teas to help you sleep here.
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
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
A warm bath is a sleep aid that works. It’s a lot safer than sleep meds and effective. If circumstances prevent you from enjoying a thorough soak, before bed, don’t worry. You can still enjoy the benefits, fill up a bucket of warm water, and wiggle your toes in it for a few minutes.
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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