Sleeping issues and facing sleep disorders are common. There are lots of people who suffer from insomnia or any other sleep disorder. Some people have problems to fall asleep. Some can’t stay asleep. Here are the answers to some common questions that people ask frequently about sleeping better.
1. Do sleep pattern and quality change with age?
Yes, with aging people start to have several problems regarding sleeping. Either they face issues with falling asleep or staying asleep. With age, we tend to lose the ability to have deep sleep. Most of the people start getting awake frequently at night. They wake up almost 3-4 times every night. Sometimes people tend to have Nocturia that makes you wake up several times during sleep for urination.
In the long-term, it can cause numerous issues like Insomnia, Sleep Apnea, Narcolepsy, Hypersomnia, Restless Legs Syndrome, and mental health issues like Depression, Anxiety, etc.
Sleep deprivation in older people is a common problem. Their bodies react to medications differently. So there are high chances that they feel discomfort or sleepless nights after a certain age. It is required that after noticing the issues they consult medical help.
2. Should we take power naps?
Day-time power naps are health beneficial. But the positive vibes depend on the length of the nap. If your mind exhausted and tired and you feel of doing nothing, a power nap will be great to re-start your functions.
A 20 minutes long nap can boost your memory and improve your creative senses. It is good for alertness and productivity.
If you have 30-60 minutes nap, it can actually help you enhance your decision-making skills and makes you a fast learner after the nap. 60-90 minutes nap can be helpful in creating connections with the brain and helps you solve creative problems.
Napping reduces your stress and exhaustion. It is okay to have some rest during a hectic day. You can maintain a nap schedule too.
3. How much sleep is the minimum best?
There is a thin line between how much sleep you need and how much sleep is enough! Normally, the amount of sleep you need depends on your age. The amount of sleep an infant needs will never be the same for a young adult or an older adult.
In the fast-running society, we always think 5-6 hours of sleep is enough to get going. But in reality, it is not. A young adult needs at least 7-9 hours of sleep and an older adult needs 7-8 hours of sleep.
Infant- 14-17 hours
1-2 years old- 11-14 hours
3-5 years old- 10-13 hours
6-13 years old- 9-11 hours
Teenagers- 8-10 hours
Young adults and Adults (18-64 years)- 7-9 hours
Older Adults- 7-8 hours
4. What is the best night time routine to sleep fast?
‘Bedtime procrastination’ is common in everyone’s life. We plan to avoid being a night-owl but fail most of the time. It’s not-so-tough to maintain a proper sleep cycle and obey the sleep-early and wake up early rule.
- Set a proper bedtime for yourself.
- Try to bumping on your bed 15 minutes earlier to your bedtime.
- Set your dinner time 2-3 hours before bedtime.
- Working out 4-5 hours before your bedtime can be helpful to you. It can make you a little tired and make you sleep easily.
- Try to avoid Nicotine, Alcohol, or any food that contains caffeine before going to bed.
- Try to avoid napping.
- Create a comfortable environment for sleeping.
- Use soothing music or aromatherapy.
5. Are there some great solutions to sleep better?
Sleep disruption can be a common problem. Sometimes we tend to have issues like insomnia, sleep apnea, snoring, etc. People face problems in falling asleep or staying asleep. It depends on numerous things, starting from your work life, food habits, medications, exercising, etc. There are some remedies that you can use to have some good night’s sleep.
- Avoid consuming too much caffeine in the day time
- Avoid napping
- Set a sleep schedule. Sleep early and wake up early.
- Take some melatonin supplement (Optional)
- Exercise daily
- Follow a proper diet
- Avoid alcohol late at night
- Try relaxation techniques. Do yoga or meditation.
- Try a comfortable mattress and pillows.