Improving your diet and exercise can help you resolve sleep problems over 50. In addition to these two simple changes, sunlight is important for regulating your sleep-wake cycle. If you are experiencing frequent urination and heartburn, you may want to get more sunlight to improve your sleep. Besides improving your diet, you may also want to try Cognitive behavioral therapy to treat insomnia. Listed below are some of the most common treatments for insomnia.
Exercise and diet
For people over 50, exercise and diet can make a big difference in how well they sleep. According to the American National Sleep Foundation, moderate to vigorous intensity exercise can improve sleep quality and reduce frequent waking. Other forms of exercise that can help with sleep quality and efficiency include strength training and yoga. Studies suggest that a combination of different types of exercise can improve several different sleep outcomes at once. Two of the three studies that examined this combination found significant effects in older adults.
According to researchers from the University of California, Los Angeles, inadequate sleep can cause chronic diseases. The researchers found that partial sleep deprivation activates genes involved in biological aging in older adults. The participants were deprived of sleep from 11 p.m. to 3 a.m., and woken at seven a.m. Each day, researchers monitored the participants’ sleep and drew them.
Sunlight regulates sleep-wake cycles
Many scientists believe that increased exposure to artificial light affects the circadian rhythm, which regulates sleep and wake cycles. Lack of melatonin has also been associated with an increased risk of malignant cancer. This is because disrupting healthy sleeping patterns interferes with genes that inhibit cancer. In addition, light-blocking glasses can improve sleep quality. Therefore, a healthy sleeping schedule should be followed to prevent sleep disorders.
The development of sleep-wake timing is a developmental process that occurs in varying societies and coincides with pubertal changes. In children, circadian preference increases gradually until puberty, including social and physiological changes. In adolescents, circadian preference showed a crescendo pattern of increasing eveningness for approximately five to 10 years, followed by a gradual decline after that. The same pattern was observed in adults with sleep problems, including DSWPD.
Cognitive behavioral therapy for insomnia
One way to improve sleep is to use cognitive behavioral therapy for insomnia in people over 50. This therapy uses a skills-based approach to treat insomnia by focusing on behavioral and cognitive elements of sleep-related anxiety. These factors can be a significant contributor to the development of depression in people with insomnia. Cognitive behavioral therapy aims to change this relationship between bedtime and depression. In addition, it may even help prevent major depressive disorders in older adults with insomnia.
Among the available sleep treatments, behavioral therapy is highly recommended for older adults. There are several approaches for behavioral treatment of insomnia in people over 50, including self-help manuals, video educational programs, and online approaches. However, behavioral treatment of insomnia is not routinely used in primary care and is often underutilized. The low rate of treatment fidelity may be related to the low level of training and expertise of BSM practitioners.