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Sleep Like a Baby with These 6 Tips for Uninterrupted Sleep

    Sometimes insomnia can be so overwhelming that one can't participate in normal activities. However, before contacting a physician, follow some simple tips to experience restful sleep at night.Senior citizens usually suffer from chronic insomnia or uninterrupted sleep. Waking up early or tired every day, experiencing infrequent deep sleep patterns, these are considered a normal part of aging. While sleep requirements vary from person to person, the following tips may help you overcome age-related sleep problems to some extent, helping you get the quality of sleep that you need to feel rested every day.
     
    1. Eat a Sleep-Friendly Diet
    One of the simplest ways to cure your insomnia is to be mindful of what you eat and drink before bed. So, pick foods that help you get the best sleep possible and avoid foods that you know may hinder a restful slumber.  Nutritionists and sleep experts recommend eating almonds, walnuts, kiwi, sour cherries, etc, before bed. A good source of nutrients and melatonin, these food items regulate your internal clock and signal your body to get ready for sleep.
    However, avoid eating anything right before bed. Late-night dinners worsen acid reflux and contribute to sleepless nights.
     
    2. Exercise and Meditate to Overcome Insomnia
    If you want to overcome your sleep problem, ensure you exercise for 30 minutes daily. According to health experts, activities like running, brisk walking, cycling and swimming, reduce stress and encourage restful sleep. You can also practice mediation daily. Meditation soothes the nervous system, relaxes the mind and body, and stops those racing thoughts that rob you of a good night’s sleep.
     
    3. Keep a Regular Bedtime Routine for Good Sleep
    Inconsistent bedtimes disrupt one’s sleep pattern. Hence, ensure you maintain a regular bedtime routine to get the recommended amount of sleep each night. Also, avoid mid-day naps, as they can make you less sleepy at bedtime.
     
    4. Set a Healthy SleepEnvironment
    If you want to initiate sleep, ensure your bedroom is quiet, dark and cool. Surround yourself with the things that bring a positive vibe. Bring plants or fresh cut flowers into the room. Replace decorative light fixtures with simple lighting. Turn off or put away your TV, laptop, mobile, etc, so that it doesn’t get in the way of your sleep.
     
    5. Develop Soothing Bedtime Rituals
    Getting into the habit of doing something before bed each night can seriously help you get a good night’s sleep. Bathing, reading, listening to music, etc, are probably one of the most common relaxing bedtime rituals that have ever existed. These rituals soak your worries away and prepare you for much-needed rest. 
     
    6. Talk to a Doctor if Needed
    If you have tried all the above tips and tricks and are still having trouble getting enough sleep – talk to a doctor.  Depending on your health history and symptoms, the doctor will discuss the treatment procedure with you. Some health providers may also refer you to a specialist to help diagnose and manage your sleep problems.
     
    Sleep is just as important for your physical and emotional health as it was when you were younger. A good night’s sleep allows your body to repair any damaged cell, refreshes your immune system, improves concentration and helps you stay energized and alert throughout the day.
     
    While insomnia or uninterrupted sleep may be a part of the normal aging process; it can lead to a serious health problem. Hence, make sure you take this matter seriously – to avoid any kind of complications in the future.