How to beat insomnia after 50: some effective tips
We’ve put together some helpful tips for you. But before we find out what helps with insomnia, let’s see what causes it in women after 50 years.
After age 50, the body produces significantly less melatonin, a hormone often called sleep hormone.
Stress and anxiety
We can shrug off worries during the day, being distracted by everyday worries and affairs, but as soon as we go to bed and be alone with our thoughts, the worries will instantly remind of themselves.
Taking certain medications
If you have any medical conditions and are taking medication, be sure to tell your doctor about your insomnia. He may suggest alternative treatments for you.
Insomnia can be a symptom of another medical condition. Therefore, if you are having trouble getting enough sleep for several weeks, be sure to see your doctor.
What to do with insomnia
Activity during the day
Try to move more throughout the day to overcome insomnia. Ideally, you need to play sports: swimming, yoga, Nordic walking, or at least walking a lot. The accumulated fatigue in the muscles will help you sleep.
Be sure to go out into the fresh air. Even if the weather is bad outside, find the strength to go for a walk. And if you manage to walk in the fresh air immediately before going to bed (or an hour or two before), the chances of sound sleep will increase dramatically.In this way we can solve problems which create insomnia.
Be sure to ventilate the bedroom before bed, and if the weather permits, sleep with the window open. This is the case when it is better to cover yourself with a warmer blanket, but sleep in the fresh air.
Rituals before bed to solve insomnia
Get yourself a sleepy ritual. At least an hour before bedtime, the body should tune in to a calm mood. And for this it is worth postponing all the affairs and worries and relaxing well. You can take a bath, read a book, or listen to relaxing music.
Be careful with sleeping pills to avoid from insomnia
Do not use sleeping pills unless prescribed by your doctor. Firstly, they quickly become addictive and stop acting, and secondly, they may have unwanted side effects.
Adjust lighting correctly. In the morning try to let in as much light as possible, and in the evening it is better to leave only the night light on. This will allow the body to sense the onset of darkness, increase melatonin levels, lower heart rate, and prepare for sleep.
No important conversations before bed
Don’t have important conversations before bed. Whether the conversations are joyful or serious, your nervous system will become agitated and prevent you from falling asleep. And then, the morning is wiser than the evening, tomorrow discuss everything with a clear head.
Do not eat heavy meals before bed and do not drink tea or coffee. It is best to drink milk, kefir or chamomile infusion.Due to which we solve insomnia problems.
Place a bag of lavender under your pillow – its scent is soothing and helps you sleep. Chamomile and ylang-ylang essential oils are also good for insomnia: put a few drops on a handkerchief and place it next to your pillow. But if you do not like the smell, do not torture yourself, but immediately give up this method.