It is
common knowledge that lack of sleep or poor quality sleep gives rise to a whole
host of health problems. Perhaps many of us have experienced it first hand. If
you consider it nothing more than a daily annoyance, you’ll have to reconsider
your stand again. Research by Jeffrey Iliff, a brain scientist at Oregon Health & Science
University in Portland , indicates that lack of sleep could
lead to Alzheimer's disease, also commonly known as dementia.
Among
research animals that don’t get proper sleep, toxins build up and damage the
brain (yes animals get Alzheimer’s too). It is thus assumed that during sleep,
the brain clears our toxins and consequently, lack of sleep time causes the
brain to fail to conduct this duty adequately. More advanced research will have
to be done with human subjects to further prove the results.
Nevertheless,
lack of sleep is certainly detrimental to everyday functions, and people who
have contracted Alzheimer’s disease have had known sleeping problems. There are
solutions for the average person who has trouble getting shut-eye. However, as
we age, getting sufficient deep sleep does get challenging due to decreasing melatonin,
even if one is not plagued by other health problems.
Senior
citizerns who are already vulnerable to health conditions, should not cast off
lack of sleep as a natural process of ageing, but instead strive to get the
required amount of sleep, which means 7 to 8 hours a day, for optimal health.
Here are some tips to combat sleeping problems related to ageing:
Keep the
mind and body active in the day so that you’ll crave rest at night. Exercise
regularly and indulge in your hobbies and social activities with friends and
loved ones. If you have plenty of time to spare, volunteering and attending
classes are good ways to expend that extra energy.
Do things
that improve your mood. Keep yourself occupied with activities you enjoy. Talk
to someone about your problems, so that you can go to bed with a light heart
and head.
Get some
sunlight in the morning. Sunlight helps to regulate production of melatonin,
which is essential for sleep.
Limit
caffeine, alcohol and nicotine, which will affect the quality of sleep.
Seek doctor’s advice on medical conditions and medications
that prevent you from sleeping. Lack of sleep can certainly interfere with your
recuperation and the doctor would surely wish to be aware if you have trouble
sleeping.
If there is
a tendency of waking up to use the bathroom at night, refrain from drinking
water 2 hours before bed. Instead, get your required daily 8 glasses of water
in the day time.
Snoring and sleep
apnea are symptoms of breathing problems during sleep disorder and they occur
more frequently with age. Be sure to have them checked out by a doctor. Also
consider investing in ear plugs if your partner is a snorer.
Have a
comfortable sleeping environment that is dark, quiet, of the right temperature,
safe and tidy (no piles of unrelated stuff on your bed).
Go to sleep at a
regular time everyday, and lie down even if you can’t fall asleep right away.
Allow the mind to relax and eventually drift off to sleep.
If try as you
might, you simply can’t sleep, or if you find yourself
constantly feeling tired and sleepy in the day, do consult a doctor. Lack of
sleep should not be brushed off easily!
For this year ahead, make it your resolution to get good quality sleep for 8 hours each day!
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