You wake up earlier and earlier. You wake up in the middle of the night. Finally, you are tired as the evening movie has just started. And you are over fifty years old. It’s normal. The human biological clock changes over time. She advances. Which explains why we wake up earlier. Because the sleep of an older person is not linear, it is made of nocturnal awakenings. We explain here how to find a biological clock that allows you to sleep better.
Less deep sleep for older people
That’s a fact. As we age, deep sleep, the most restorative, is reduced. Women are even more affected by sleep disorders since they have to deal with perimenopause and menopause. However, the latter have the consequences of hormonal upheavals which also deteriorate the quality of sleep. It is not easy to pass the course of the fifties. Especially when we have the habit (and need) to sleep well, to have full nights.
But rest assured. If you sleep less well, it is therefore completely normal. Solutions exist, moreover, to help you find a quality sleep. Dr. Sylvie Royant-Parola, psychiatrist, explains to us that this can be done in particular thanks to daylight. This can reset our biological clock. ” Morning white light is most effective “. Do not hesitate, when you wake up, to open the window wide to fill up with this light. Walking the dog or doing a little exercise when you wake up.
Get quality sleep
With age, we can be more regularly taken from insomnia. This sleep disorder, even more common these days due to the proliferation of screens, stresses those it touches. In the morning you are tired. You haven’t slept enough.
The recommended solution is not to drink too much at night, to avoid alcohol and to sleep in bedding that is comfortable. And if you ever wake up earlier than usual, but feel like your night is done, then get up.. Don’t stay in bed, even if it’s early. Quite simply, because getting up and feeling a certain freshness auspicious falling asleep can help you get back to sleep.
For seniors who have this type of disorder, it is advisable to practice, to practice a manual activity, such as drawing, or even to watch television. If you love milk, a warm glass of milk can also help you get back to sleep in the middle of the night.
Natural techniques for falling asleep
We know how much lack of sleep affects physical health and mental. People who sleep less are more stressed, more irritable. They are less productive during the day. However, at 50, you work, you have responsibilities. Sleep is therefore obviously of paramount importance.
The first thing to do is to eliminate all sources of noise and light that interfere with your sleep in your bedroom. Do you focus every night on that bright spot that your television makes in standby mode? Hide it!
After 3 p.m., avoid stimulants. No coffee, as well. Avoid eating rich and too fatty in the evening. It drives away sleep. If you can, try to lower the temperature in your room. The body cools down to sleep. The more he does hot, the more difficult it is to fall asleep. Before sleeping, avoid screens for at least an hour.
Finally, some plants can help you, such as valerian, escholtzia. Melatonin is recommended to promote sleep. In addition, certain meditation exercises have proven their effectiveness. We inspire 4 seconds, then hold your breath for the same time, and also exhale for 4 seconds. With time and practice, you will find that you will fall asleep much faster.