Tips for Sleeping Better As You Age

Do you have difficulty getting a good night's sleep? Are you tossing and turning all night and even wake up before the alarm? Do you walk throughout the day wondering when you can get an hour or two or sleep disorders? Well, you're not alone. More than 30% of the world population suffers from at least one type of sleep disorder that keeps them awake at night. In fact, as you age, sleep patterns become even shorter resulting in a very short night! So what do you do? Just tolerate the lack of sleep and getting angry, irritated and tired over time. No, you can improve your sleep and make sure you get full nights sleep, with a few simple procedures.

The minimum required amount of sleep - To most people, the minimum amount of sleep is between seven and nine hours. The National Institutes of Health estimates that the elderly may need 1-1/2 hours less than adults. However, as you age, the amount of growth hormone secreted reduced. This means that you produce less melatonin, which results in a fragmented sleep cycle you wake up more. The only way to solve this problem is by sleeping longer to get the same amount of sleep.

Avoid sleep - Poor sleep habits, such as drinking alcohol before bed, fall asleep watching TV, chronic diseases such as arthritis, diabetes and medications can disrupt patterns normal sleep resulting in less hours of sleep or interrupted sleep patterns. Keep your room as dark, quiet and peaceful as possible to get a better night's sleep.

Reduce stress - stress, psychological problems and disorders of sadness, anxiety and sleep can also affect sleep patterns significantly. You may not be able to reduce stress completely, but you can take meditation exercises, yoga or breathing to relax your body and mind before getting ready for sleep.

Increase exercise - Development increases the amount of endorphins in your body that boost mood and reduce stress-related psychological problems. To get the best benefits of exercise, make sure to spend at least 15 minutes to 20 minutes in the sun to increase their content and melatonin to help regulate sleep.

People are programmed to sleep at night and take naps during the day too soon. If you feel you can improve your habits overnight, nap capture ten to thirty minutes during the day and you will feel better.