Getting Enough Sleep When You’re Over 40 Is A Lot Easier Than You Think
How many people are not getting enough sleep in the world or nation is not important to you if you suffer from sleep deprivation and are over 40.
All you care about is how to sleep better and what happens when you don’t get enough sleep.
And rightfully so. Your body is crying out for restoration and rejuvenation and it’s programmed to get it on a daily basis.
When sleep is lacking, then all your attention is diverted towards getting sleep – and getting it soon.
When you don’t get enough sleep, your body sends out a message from the adrenal glands that you are overstressed. This affects your other organs as well.
For example, below is a list of other effects in the body that will also happen when you are not getting enough sleep.
10 Effects Of Sleep Deprivation
Tired Woman
The science of sleep deprivation is already an established science. There are hundreds of studies that have given us plenty of good solid information about why we want to get a good night’s sleep.
Additional Related Article to Read : How To Erase The Fear Of Cancer If You’re Over 40
This science applies to those under 40 and those over 40.
- Your body shifts its nervous system regulation to fight-or-flight survival. This makes it impossible for your cells to synthesize new proteins needed for every organ.
- With the body in fight-or-flight for extended periods of time, you’ll have more inflammation in the body.
This leads to an increase in symptoms from unhealed wounds or injuries, or from disease that has a major component of inflammation in its pathology.
Increased inflammation means more pain.
- Depressed immunity, which leads to more infections.
- Blurry vision
- Depression
- High blood pressure
- Greater risk of heart disease
- Increased hostility
- Fatigue that can lead to car accidents
- Weight gain
TickHow To Sleep Better: Tips You Can Use Now
As you can see, if you’re suffering from sleep deprivation, it’s imperative that you find a solution pretty quickly. Below is a list of some of my favorite tips.
1.Find The Cause
Discover what is at the root of your sleep deprivation. Is it worry? Is it bad sleep habits such as taking naps during the day? Is it intellectual stimulation before you go to bed? Is it pain?
Each one of these will have a completely different solution.
- Exercise Matters
Over 40 Exercise
Are you getting enough exercise? Exercise tires you out so that you have to go to bed. But don’t exercise after work unless you absolutely have to – this can stimulate the body’s metabolism and keep you up longer.
The best time to work out is in the morning.
- Get To Nature
Trees Walking
Have you had enough of nature? Have you taken any trips lately to the mountains, ocean or to the forest? There’s nothing better than to soak in nature and sleep better at night. Even just a few hours makes a big difference.
- What’s The Bed Like?
Look at your sleeping environment. Is your bed firm enough? Is your pillow too thick or too thin? Are you warm enough? Are you too hot at night? Change any of these factors that influence your sleep at night.
- Are Pets Interfering With Your Sleep?
Pet Dog Sleep
In one study, more than 50% of those polled said that pets woke them up at night or took over the bed, causing sleep deprivation.
Are your pets part of the problem? It may break your heart to kick them out of the bed, but there are other alternatives.
For example, set up a little bed for your pet right next to the bed, and your pet won’t know that he or she isn’t sleeping on the bed with you. Your pet just wants to be close to you; that’s how pack animals act.
- Consider Taking Herbal Or Nutritional Sleep Aids
MelatoninThere are several different sleep aids that have helped thousands of people over the years. Some of them include the following:
- Melatonin
- Tryptophane
- Calcium
- Magnesium
- Chamomile Herb
- Valerian Herb
- Melissa Officinalis
- Catnip Herb
- Are You Getting Enough Sunshine?
Sunshine
Your body needs enough vitamin D to activate your body’s metabolic pathways.
When you get the vitamin D you need, then the body’s hormonal systems are activated and fully functioning.
We still don’t know everything about how the hormones interact with each other in the body, but we do know that the vitamin D from sunshine is enough to prevent depression, and depression is one of the things that can prevent you from getting enough sleep.
Try to get about 7 hours sunshine a week. This can be all at once or an hour a day.
source : Sleep At Every Age: 40s, 50s, 60s, 70s & Beyond