Sleep

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Snoring

Snoring can ruin your night’s sleep and leave you feeling permanently tired and snappy, with poor concentration. It is linked to health problems and family break-ups and can even lead to car accidents, with fatigue believed to cause about 1 in 5 of all motor vehicle pile-ups. If you feel constantly tired, it may be due to lack of sleep because you are being woken numerous times in the night, without even being consciously aware of it. Find out more about snoring and sleep apnoea at Best Way To Stop Snoring

Getting Your Sleep helps you live longer

According to Yahoo, getting enough sleep and getting a good balanced diet are the two main factors in helping baby-boomers make it to their 100th birthday! They report on a healthcare research project that surveyed baby boomers and centenarians to see what the main differences were between them and sleep and diet were the main two findings.

Getting that Sleep

Sometimes, as you get older, it can be more difficult to get to sleep or to get back to sleep after having woken up during the night, perhaps because of a call of nature. This page aims to help with getting to sleep, with staying asleep and with getting back to sleep after waking up early.

Disrupted Sleep

Sleep patterns can be disrupted as we grow older. Sometimes, it’s harder to get up in the mornings, or it may be more difficult to drop off to sleep at night. For others, they may wake in the middle of the night or very early in the morning and find it difficult to get back to sleep. And of course, a nap after lunch may be necessary to set us going again for the afternoon or to make up for sleep lost the night before! Taking sleeping pills or a drink may be one way of coping with sleep problems but there are other, healthier ways to get a good night’s sleep.

Health Effects

Lack of sleep can have some serious health implications over and above the usual grumpy, fractious, “don’t feel quite right” effects. Drowsiness or fatigue can cause accidents. And research has implicated lack of sleep with causing diabetes, and even overweight / obesity, as well as other medical conditions.

Improving Sleep

There are several methods of helping to improve the length and quality of sleep, ranging from cutting down on caffeine intake after 6pm, to increasing exercise levels. This page will look at several methods of getting a better night’s sleep and perhaps one of these will help you.

Routine

Develop your own personal routine for going to bed. Even make it a ritual. Decide what time you want to go to bed, say, 11.00pm and start your bedtime ritual at 10.30pm. This might include checking all your locks and that your electricity is turned off where appropriate. The TV and computer should be turned off, to allow your brain to slow down, ready for sleep. You could set out your clothes for the next day or maybe look at your diary to see if you have any appointments or visitors. You might want to set out your breakfast dishes (covered with a cloth or upside down) or take something from the freezer for the next day’s meal. Finally your personal admin (as I have heard it called), wash or shower, clean teeth, etc. Your ritual maybe something entirely different from this and you need to develop it for yourself and carry it out in the same way each evening, until it becomes second nature (a ritual!). Remember, none of this should be done at a frantic pace, because that just suggests to your body and your brain that you are getting ready for more work. Take it all at an easy pace, reminding your mind and body that you are preparing for a deep, restful sleep.

Ditch the caffeine

Tea, coffee and cola are great drinks but the caffeine in them can help keep you awake, tossing and turning. They can also make your kidneys work faster, so you have to visit the loo in the middle of the night! That can wake you from a sound sleep and make it difficult to get back to sleep. Try cutting down on your caffeine intake in the late afternoon/ early evening. Move onto water, milk, or herbal tea if you want something warm. Or try and find another drink (non alcoholic) that you enjoy and that does not contain caffeine.

Exercise

Getting tired out can be a good recipe for sleeping – or not. Being too tired or having sore, fatigued muscles can actually keep you awake. So make sure you increase your exercise level gradually and with your doctor’s approval and remember to do stretches after exercising. A warm (not hot) bath can also help.

Here is a page with some good tips on getting to sleep.

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