With age, sleep disorders are becoming more common., affecting both quantity and quality of rest. However, modify certain habits unhealthy and start some simple measurements that can be incorporated into daily routines can Help improve sleep quality.
Aware of this, the company attention has recently organized a workshop in Zaragoza on sleep hygiene in the elderly in which, hand in hand with Patricia Lascorzclinical psychologist specializing in active agingoffered attendees 10 simple guidelines To solve these problems:
1. Go to bed and get up at same hour. This helps reprogram sleep cycle of the older ones since there is stability.
2. avoid the stimulant use such as coffee, nicotine or alcohol consumption, since they can cause sweating, headaches or intense dreams.
3. Rise with the sun and use bright lights only in the morning, mid-afternoon, or late evening, as the sunshine helps regulate the internal biological clock each day.
4. Try work out for at least 20-30 minutes each day, but not in the evening or before going to sleep.
5. develop a relaxation routine before going to bed which may include a warm bath, stretching, listening to appropriate music, reading, or other relaxing activities.
6. Not going to bed hungry, but also avoiding hearty dinners.
7. Do not transform time in bed into time to solve issues.
8. If you suffer from insomnia, not having a visible clock in the bedroom; looking at the clock only intensifies the discomfort.
9. Check if the Naps They help in daily performance or cause insomnia and act accordingly.
10. Have a ventilation and hygiene adequate.
There are several reasons why the quantity or quality of sleep may be deficient in older adults. Some medicines can cause sleeplessness and some pathologies such as depression or anxiety can also contribute to the elderly having more Difficulty falling asleep.
“As the years go by, the amount of deep sleep decreases and the fragmented dream Or waking up in the middle of the night. In addition, disorders such as, the or the Restless Leg Syndromethat affect the sleep of the elderly”Explain Patricia Lascorz.
For all these reasons, this specialist recommends “make a evaluation of all factors when it comes to proposing an action that is as channeled as possible so that older adults have good sleep hygiene”.