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how to find good nights with these 7 keys

The older we get, the more often we wake up at night. One of the most common reasons for waking up at night is the need to go to the bathroom or to reposition a sore joint.

Fortunately, older people can usually fall asleep again just as quickly as younger people. Additionally, most age-related sleep changes occur before age 60, including the time it takes to fall asleep, which doesn’t increase much later in life.

Some changes that are part of normal aging include less sleep overall and less time in the Rapid Eye Movement Cycle (REM): the dream phase of sleep. These changes can vary greatly between individuals and generally affect men more than women.

Getting older doesn’t necessarily mean you’ll sleep poorly for the rest of your life. While you can’t change the way your natural sleep patterns and patterns have changed, you can try some simple techniques to limit disruptive factors and improve your sleep quality.

Try these tips:

1) Review your medications and supplements with your doctor or pharmacist and consider changes in their use that may affect sleep quality.

2) Avoid drinking liquids within two hours of bedtime to minimize urges to urinate.

3) If pain in a joint is keeping you up at night, for example, talk to your doctor or osteopath to see what can be done to relieve the pain. You can fall asleep more easily.

4) Keep your sleeping environment as dark as possible. This includes limiting the lighting of televisions, computer screens and mobile devices. Light disturbs your body’s natural sleep rhythm.

5) Limit caffeine intake, especially within eight hours of bedtime.

6) Avoid alcohol before bed, alcohol may make you feel like it’s helping you fall asleep, but in turn it makes you more likely to wake up at night.

7) To maintain a good sleep cycle, limit naps to just 10-20 minutes during the day. If you find that napping makes you more sleepy at bedtime, avoid napping.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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