Simple strategies for better sleep

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Break a sweat. “Certain health problems that become more prominent with age can contribute to sleep disturbances,” explains Ailshire. Exercise helps improve all the systems in your body, and the healthier you are, the less likely you are to suffer from health problems that interfere with sleep, such as sleep apnea (short pauses in breathing while sleeping). ) and depression.

In a study published in Sleep Medicine, formerly sedentary adults aged 55 and older followed better sleep advice (like using their beds only for sleep and sex) and exercised three days a week for aerobic exercise for three days a week. 16 weeks or just following the sleep advice. The exercise group reported getting 45 minutes longer on average, had more energy, and were more likely to exercise after a good night’s sleep.

A 2017 review of three meta-analyzes published in the Journal of Evidence Based Medicine found that exercise helped reduce the number of sleep apnea episodes and increase the ability to fall asleep. “There was a 19% improvement in overall sleep quality – consistent daily sleep – in those who exercised,” says George Kelley, study co-author and director of the Meta- Analytic Research Group at the School of Public Health at the University of West Virginia.

Nix the caffeine. Stop drinking coffee, tea, or other caffeinated beverages at least 6 hours before bed to avoid any residual energizing side effects, Chervin says.

Go out if you get tired early. Many older people wake up earlier than before, which isn’t necessarily a problem unless it starts to disrupt your life. When you go to bed at 6 or 7 p.m. because you wake up at 2 or 3 a.m., it can make it harder to interact with family and friends, which can increase isolation. Exposure to light in the late afternoon “can help push off that drowsiness so you can go to bed later and get up a little later,” Chervin explains.


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