Sleep habits alter as people become older. Your body clock appears to be advancing, causing you to become weary earlier and to awaken quite early the next morning. This might lead to additional naps during the daytime, which can make falling asleep at night more challenging. An unhealthy sleeping pattern might become ingrained as a consequence. But older folks require the same amount of sleep as their younger counterparts to feel refreshed. Keep reading to learn about some of the most effective treatments for dealing with insomnia.
Practice Yoga
Yoga has been shown to improve the quality of one’s sleep. It may reduce stress, enhance physical function, and increase mental focus. Pick an appropriate style such as yin yoga that emphasizes mindfulness or breathing techniques rather than strenuous physical movements such as vinyasa-style ones.
Check Your Drugs
If you take drugs on a daily basis, consult a physician if they might be causing your sleeplessness. Also, look out for caffeine or other stimulants, such as pseudoephedrine, on the packaging of over-the-counter drugs.
Pay Attention to the Light
It’s quicker to snooze and remain asleep in a darkened room. To filter out light that can keep you awake, use opaque curtains or shutters, or rest with an eye mask. Prior to heading to bed, resist watching television or using your tablet or smartphone. Technological devices emit full-spectrum light, which stimulates the brain and makes sleeping more difficult. Rather, do something soothing before bedtime, such as meditating or taking a warm bath.
Be Mindful of What You Eat
Quality of sleep may be influenced by what you consume. A balanced diet offers numerous benefits, but don’t eat large meals within two hours of going to bed. This is true for both alcohol and coffee too. It’s also a good idea to consume warm milk or chamomile tea before hitting the sack since both are said to have calming effects on the brain and make falling asleep simpler.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Cognitive behavioral therapy for insomnia is often suggested as the first method of treatment for persons with insomnia since it can help you manage or remove unpleasant thoughts and activities that keep you up. This therapy is often as effective as or more beneficial than sleep medicines.
The cognitive part of this therapy trains you on how to notice and alter thoughts that interfere with your slumber. It can assist you in reducing or eliminating negative thoughts and anxieties that keep you up late at night. It could also entail breaking the loop of worrying so much about obtaining enough sleep that you can’t sleep. The behavioral part of this therapy aids in the development of healthy sleep patterns and the avoidance of behaviors that prevent you from sleeping soundly.
If you’ve tried a variety of the abovementioned insomnia solutions and none of them have worked, it’s time to contact a specialist. Your clinician may do a medical examination and inquire about your sleeping routine. If your insomnia lasts for more than a few months or is interfering with your everyday life, we suggest that you seek prompt medical assistance.
