Prevention
Sleep like a baby, even when you're not
![Family Pharmacy Family Pharmacy](https://911pharma.com/upload/Noites_bem_dormidas_14122020000745.jpg)
With ageing, complaints of insomnia seem to increase. However, there is no reason to sleep poorly: changing some old habits can help you to have peaceful nights.
![Sleep well = quality of life Sleep well = quality of life](https://911pharma.com/upload/Noites_bem_dormidas_insonia_14122020000834.jpg)
Insomnia...
It happens to anyone, at any age, but the important thing to remember is that an older person, unlike a child or a young adult, is less able to sleep continuously: it is normal to sleep seven hours, on average, it is also normal and frequent to wake up during the night.
![Causes of sleepless nights Causes of sleepless nights](https://911pharma.com/upload/bad_sleep_causes_22022021195947.jpg)
Quality of life at stake
Why does this happen? There are several causes:
- A less active life - over the years, we tend to spend less energy;
- Long naps - sleeping in the afternoon leads to less sleep at night;
- Alcohol, coffee, and tobacco consumption - these are stimulating substances;
- Diseases such as depression and anxiety, Alzheimer's or Parkinson's disease, asthma, or urinary incontinence;
- The use of some medications can affect the quality of sleep (ask your pharmacist).
![For a good night's sleep For a good night's sleep](https://911pharma.com/upload/Noites_bem_dormidas_boa_noite_sono_14122020000950.jpg)
For a good night’s sleep
Sleeping well and having the amount of sleep you need is essential for a day with more energy and in good mood. And for a good night's sleep there are a few simple gestures that help:
- Follow a regular sleeping schedule, pick a bedtime and a wake-up time, paying attention to the amount of sleep you need, which should not be more nor less than necessary;
- During the day, avoid napping for more than 90 minutes.
- Go to bed only when you are sleepy
- Sleep in a calm and comfortable place
- Avoid talking on the phone, watching TV, or reading in bed
- Have a light meal in the evening and avoid caffeinated drinks (tea, coffee)
- Quit smoking
- Avoid drinking too many fluids before bedtime to reduce the need to go to the toilet during the night
- fter going to bed, if you are unable to fall asleep after 30 minutes, try to get up, engage in a calm activity, such as reading, and return to your room when you feel sleepy.
Sources
iSaúde
Farmácia Distribuição Magazine
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