08/04/2022
INSOMNIA
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.
📍Please note, how much sleep that is enough varies from person to person, but most adults need seven to eight hours a night.
INSOMNIA AND AGEING
Insomnia becomes more common with age. As you get older, you may experience:
Changes in sleep patterns.
Sleep often becomes less restful as you age, so noise or other changes in your environment are more likely to wake you. With age, your internal clock often advances, so you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.
Changes in activity.
You may be less physically or socially active. A lack of activity can interfere with a good night's sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
Changes in health.
Chronic pain from conditions such as arthritis or back problems as well as depression or anxiety can interfere with sleep. Issues that increase the need to urinate during the night ―such as prostate or bladder problems ― can disrupt sleep. Older people typically use more prescription drugs than younger people do, which increases the chance of insomnia associated with medications.
Complications of insomnia may include:
📍Lower performance on the job or at school
📍Slowed reaction time while driving and a higher risk of accidents
📍Mental health disorders, such as depression, an anxiety disorder or substance abuse
📍Increased risk and severity of long-term diseases or conditions, such as high blood pressure and heart disease
PREVENTION
Good sleep habits can help prevent insomnia and promote sound sleep:
📍Keep your bedtime and wake time consistent from day to day, including weekends.
📍Stay active — regular activity helps promote a good night's sleep.
📍Check your medications to see if they may contribute to insomnia.
📍Avoid or limit naps.
📍Avoid or limit caffeine and alcohol, and don't use ni****ne.
📍Avoid large meals and beverages before bedtime.
📍Make your bedroom comfortable for sleep and only use it for s*x or sleep.
📍Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.
