Improve Sleep After 45

Are you getting enough sleep at night? Do you often feel disturbed at night or wake up early morning? If yes, this could be a sleep issue. Growing age brings a lot of health problems and sleep disturbances can be one of them. In this blog, we will discuss the ways to improve sleep after 45.

Sleep and You

You often feel refreshed in the morning and are ready to take on the day only if we get a good sleep at night. But if you do not relax with adequate sleep, it can leave you disturbed even during the following day.
Your sleep needs change during a lifetime. Children need more sleep than adults. While adults are bust with their work during the day, they get time only at night. There is no specific number of hours considered as ideal, but you need at least seven to eight hours of sleep at night to get refreshed. Your body and mind get time to heal during this timeframe. While you sleep, your body cells repair themselves and prepare for the next day. Hence, you feel rejuvenated and active after a good sleep. This is a great way to relax, particularly after 45 years of age.
However, it is noted that as age advances, the quality of sleep may be affected. Many people are unable to sleep through the night, fall asleep late or wake up more often. This can impact the biorhythm and affect the health in the long run.
Sleep deprivation can cause a lack of concentration, irritability, and stressed feeling, increased anxiety and depression, hormone fluctuations, digestive troubles, headaches, muscle pain and delayed healing. Hence, it is necessary to learn ways to improve sleep after 45 and ensure healthy living.

Why Do You Have Sleep Problems after 45?

Some of the common causes of sleep issues after 45 include the following,
• Stress – Stress is a common cause of sleep deprivation. Your work keeps your mind occupied even at night and affects your sleep. While you are aware that worries and stress keep you awake at night, there are many other causes too.

• Diet & Lifestyle – Your routine plays an important role in defining your quality of sleep. Shift duties, late-night or long hours of work, keep your mind excited for long. Working with gadgets till late or involving in distractive activities just before sleeping can affect your sleep. Heavy meals, late-night dinners can cause indigestion and burning sensation in the throat at night.

• Sleep apnoea – Snoring or sleep apnoea is very common during the middle ages. Sleep-related breathing disorders, which include obstructive sleep apnoea, in which breathing passages get blocked while sleeping. This disturbs the sleep and leaves you lethargic during the day due to a lack of adequate sleep.

• Medical problems – Many health conditions are common after 45. Chronic pain, muscle aches, headaches, frequent urination, acid reflux or indigestion, and other medical problems can keep you awake.

How To Improve Sleep After 45?

Whatever may be the reason for your lack of sleep, there are ways to deal with it. Here are some of the effective ways to improve sleep after 45.
Follow a routine
Maintain a healthy routine when you go to sleep at the same time every day. Plan your exercises scheduled during the morning or evening hours. Avoid late evening visits to the gym or rigorous exercises at night. These can keep you active and interfere with your sleep. You can go for a leisure walk after dinner or unwind with your family.

Eat right
Plan a healthy diet, in which you have balanced meals spread out during the day. Have a healthy breakfast and lunch, choose healthy and light dinner. Have your dinner at least two hours before you sleep. Avoid spiced or heavy meals. Drink enough water during the day, avoid taking more fluids at night.

Relax before you sleep
Try to calm down before your sleep time. You can listen to soothing music, paint a picture or read your favourite book before going to bed. Take a warm bath, a gentle massage or aromatherapy can help soothe your body and mind. Breathing exercises and meditation before sleeping also helps.

Maintain sleep hygiene
Sleep hygiene plays a very important role in improving your sleep after 45. Make sure your bedroom is clean and ready for sleep. Avoid doing other activities like work in the bedroom. Keep the lights dim and the environment relaxing to help you sleep well.

Say bye to gadgets
As a strict practice, say bye to all gadgets and stimulating appliances well before you hit the bed. Smartphones, laptops, television, and the use of the internet can be very stimulating and affect your quality of sleep after 45. Restrict your screen time and adopt healthy ways to relax and soothe your nerves.

Avoid sleeping in the afternoon
While a power nap of a few minutes can help boost your performance, sleeping for long during the day can hamper your sleep at night. Instead, stay active during the day, keep yourself busy with work and indulge in relaxing activities during the day, if you feel tired.

Avoid stimulants at night
Just like gadgets, it is important to avoid all types of stimulants. Avoid taking tea, coffee, carbonated drinks, sugary drinks, chocolates, and sweets.

These are some of the best ways to reduce sleep problems and improve sleep after 45. Follow these and see an improvement in your sleep and overall health. You can try out more ways and find which one works the best for you. In our next blog, we will discuss another interesting topic related to health after 45.