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5Ways to Cure your Insomnia Naturally Are you tired of being tired? What you need to know about treating your insomnia naturally. It has been found that older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night. Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep in the first place. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep. Sleep allows our body to rest and to restore its energy levels. Without enough restful sleep we become irritable, inattentive and more prone to accidents. Adequate sleep is essential to good health and quality of life. Older adults often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime. Nighttime sleep schedules may change with age too. They also tend to get sleepier earlier in the evening and awaken earlier in the morning. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. Sensitivity in changes to their environment also contribute to sleeplessness. Medication and psychiatric problems, such as depression,that can affect their nighttime sleep. Here are 5 Natural Remedies to induce sleep and help you stay asleep. 1. A host of studies show that as little as 0.1 to 0.3 milligrams of melatonin, a natural supplement, may be enough to help most people fall asleep. Experts suggest that the fast-release melatonin is possibly more effective as a sleep remedy than the slow-release formulas. 2. Make your room cool, clean, and quiet. The best conditions to sleep are when you are cooler than room temperature, a little below 70 degrees. 3. Sleep in the dark, turn off all lights and keep nightlights at a distance. Try dimming the lights 30 minutes to an hour before bed. Research shows that this is helpful in falling asleep. You may not feel like the light is keeping you up, but it actually prevents the creation of melatonin, the neurochemical essential for sleep. 4. A half-hour before going to bed, take a bath. A warm bath, especially with a little lavender oil, will slow down your body’s activity and make it easier to fall asleep. 5. Try exercising in the afternoon, which will give you a boost in metabolism and energy in the short term and make it easier to sleep when night approaches. Getting the proper amount of sleep is part of living a healthy lifestyle. These natural remedies will help most people. Stress, anxiety, or depression can all affect your sleeping patterns. If you’re losing sleep on a regular basis, contact your primary care physician for medical advice and the causes of your insomnia. E X C E R P T S TAKEN FROM WWW. W I K I H O W. C O M Ways 1 2 A C T I V E S E N I O R L I V I N G | V O L U M E 1 | I S S U E 1


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