When someone has entered the age of 40 years, it is not uncommon to experience insomnia at night. Especially in women who actually experience it more often. This happens because of the influence of a decrease in hormones, health factors, to changes in circadian rhythms or sleep cycles.
The condition of difficulty sleeping at night is certainly uncomfortable for those who feel it. If you are experiencing insomnia, you don't need to worry anymore. This is because there are a number of ways that can be done to get good quality sleep while dealing with insomnia.
Want to know what to do to get a better night's sleep? Read until the end of the information through the following article, yes!
Sleep Time Required
Before finding out how to improve sleep quality while reducing insomnia symptoms, it never hurts to know the recommended hours of sleep first. Everyone turns out to have their own hours of sleep that can be different from one another. There are many factors that can affect it, such as age, gender, to daily activities.
Even so, there are sleep recommendations that are grouped into age range categories. As reported by the Sleep Foundation, adults aged 26-64 years are recommended to sleep around 7-9 hours per day.
Make Sleep a Priority
After knowing the recommended bedtime for women in their 40s, now you can start implementing a good sleep pattern. Simple steps can be taken by making sleep a priority. Rarely realized, it turns out that enough sleep can provide good benefits for the body.
Such as helping the body recover from fatigue, increasing the strength of the mind, to strengthening the systems in the body. Making sleep a priority that must be carried out and met his needs can help to improve the quality of rest at night for the better.
Do a Calming Routine
Furthermore, insomnia is not uncommon because it is too tired to have a lot of thoughts. In order to improve the quality of sleep, try to relax first. Choose some light activities that help you feel more comfortable and relaxed. Like reading a book, listening to your favorite music, or doing other activities that give a calming effect.
Don't forget to get rid of your gadget or gadget so you can focus on making your mind more relaxed. You can apply this method at least half an hour or more before going to bed.
Avoid drinking a lot before bed
Have you ever woken up at night just to pee at night? Not infrequently this condition actually makes you unable to sleep anymore. To minimize this incident, you can limit it to avoid drinking water before bed. Quoting from PureWow, setting a curfew for the bladder is important to note.
Especially for women over 40 years of age. This is because with age, there are changes in the lower pelvic muscles that weaken and make it difficult for women to resist the urge to urinate. Try to stop drinking water 2 hours before bedtime.
Clean Mattress and Sleeping Area
No less important to note than the previous point, the cleanliness of the bed also turns out to be a factor that affects the quality of your sleep. Why is that? This is because a clean mattress or bedroom makes a person comfortable to rest there.
Vice versa, when the area to rest is messy and dirty, it certainly makes it uncomfortable to sleep. Try to make the bed before lying down and get rid of distractions such as devices, television sounds, or other things that can affect your comfort in resting. Good luck trying it, yeah!