Remedies to fight Insomnia in elderly

Around 32% of elderly in India go through sleep problems. Inability to fall asleep, lack of sound sleep, restlessness and waking up multiple times in a night are some of the symptoms of insomnia.It’s very important to fight insomnia to lead a healthy life. Here are a few easy steps you can take to do that.

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1. Avoid caffeine, alcohol and nicotine

The substances present in them interfere with the sleep cycle. Caffeine especially makes one alert and can contribute to insomnia.

2. Exercise

Exercising regularly will help you stay fit and enhance your night time sleep. It is a key step in fighting insomnia. When your body feels tired, it will automatically seek rest at night.

3. Practice sleep hygiene

Keep your room clutter free. Ensure your bedroom is noise free. Use dark curtains to block light at night. Set a regular bedtime and waking up schedule. A regular sleep pattern will help you form a healthy habit.

4. Eat right

Eat right and eat on time to avoid gas and heartburn that can make it impossible to fall asleep. Include enough fiber and fruits in your diet and have dinner three hours before going to sleep.

5. Try sunlight

Exposure to sunlight not only contribute to strong bones, but it also aids natural sleep. 30 minutes of sun exposure can aid sleep in the night.

6. Treat Depression

Depression can be a major cause of insomnia. Sleep and mental health are related and someone with depression may not be able to sleep well. Socialize more often, find interesting hobbies but most importantly, seek expert help.

 

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