Sleeping patterns can naturally change as you approach your golden years. However, some irregular changes point towards aging-related sleep issues, to the point where better sleep after 50 sounds like a myth. These sleep issues can be an annoying interference to your day-to-day routine. Have you been tossing and turning in frustration? Here are some tips on how to maintain your quality of sleep to maintain your quality of life!
Understand Your Sleep Changes
The aging body produces fewer growth hormones, which leads to you having less slow-wave sleep. Slow-wave sleep is the deepest stage of your slumber, making it a refreshing highlight of your sleep cycle. This also means you’re more likely to experience interrupted sleep, leading to you waking up in the middle of the night. While some sleep changes are not related to age, the following can be cause for concern.
- Difficulties falling asleep despite fatigue
- Not feeling rested after sleep
- Difficulty staying awake during activities such as watching television or driving
Early identification of sleep disorders such as insomnia or narcolepsy can save you from having to endure a long, difficult treatment process. Swift treatment of sleep disorders can allow you to return to your regular sleep patterns equally as fast.
Nipping Your Sleep Problems in the Bud
Another step to restoring your sleep cycle is identifying the possible reasons why you could be struggling with getting a good night’s rest. Some common factors lead to sleep disorders, so try to consult your doctor about sleep issues that could be linked to:
- Disorders such as depression or anxiety
- Recent traumatic experiences
- Medications that disrupt sleep
Thankfully, these issues, while bothersome, are treatable. By understanding the problems that are causing your sleep challenges, you can tailor your solution to your worries.
Making Effective Lifestyle Changes
Positive lifestyle changes such as diet and activity can go a long way in improving your sleep schedule and quality after 50. Diet changes can include limiting your caffeine and sugar intake, such as coffee or sweet snacks, especially near bedtime.
Exercise is one of the most effective lifestyle changes you could make for your body and your sleep habits. Someone that incorporates exercise into their daily routine will learn that exercise and sleep are mutually beneficial. When you have a good day of exercise, you can have a better night’s rest and vice versa.
Don’t Stress Over it
Feelings of stress and anxiety can be a serious pain point not just during the day when you’re going through your routine, but also at night when you’re trying to get some rest. Furthermore, you may experience stress over not being able to sleep, leading to a terrible cycle of even more stress and even less quality sleep. In fact, stressors are a leading cause of insomnia.
There are many recommended ways to relax before bed. Examples include mindfulness exercises, meditation, or deep rhythmic breathing. If these methods are insufficient, do consult with a professional who can teach you to improve your sleep habits, improving your overall wellness.