As people age, they need more sleep. Experts say that as a society, not enough attention is paid to the benefits of sleep for health, and recent studies show that insomnia could turn into a serious public health crisis in the future. The main problem is that although we understand the importance of rest, it is not always easy to achieve it.
The "Your Tango" website writes about this.
The article notes that sometimes people try to go to bed at 10:00 PM but cannot fall asleep, and instead spend time watching their phone or series until 3:00 AM.
"It is like the cruelest joke our body plays on us – we know we need sleep, but the body keeps this restorative rest away from us," the article says.
However, it is emphasized that it is possible to fix this situation. Especially for people over 50 years old, 6 simple tips are presented to help get better sleep:
Be in sunlight for at least 20 minutes a day: Daylight helps regulate the body's sleep-wake rhythm. Sun rays control the secretion of melatonin hormone, which initiates night sleep. According to experts, people who get enough sunlight during the day are more energetic and experience less anxiety and insomnia.
Reduce fluid intake in the evening hours: Drinking water is important for health, but consuming a lot of fluids before bed can disrupt sleep. Studies show that while drinking water before sleeping may improve mood in the morning for some people, frequent trips to the bathroom at night reduce sleep quality.
Avoid screens 2 hours before sleeping: Television, phone, and computer screens emit light that delays sleep. Experts recommend reading a book, listening to relaxing music, or doing breathing exercises during this time.
Consume magnesium-rich foods: Magnesium regulates the biological clock of the body and helps relax muscles as well as the brain. Almonds, hazelnuts, pumpkin seeds, green leafy vegetables, avocado, and bananas are foods rich in this mineral.
Keep cortisol levels low: Cortisol is a stress hormone, and when it is high, it becomes difficult to fall asleep. Doctors advise avoiding stressful activities before sleep – such as watching the news, intense movies, and arguments.
Take a nap at noon for no more than 20 minutes: A short daytime nap can improve memory and concentration. However, sleeping for more than 20 minutes can have the opposite effect and make a person feel weak.
Previously, experts answered questions about whether sleeping on the side is harmful or not. Also, nutritionists have given recommendations on when magnesium should be taken for better sleep./ajans.az