Sleep problems can be frustrating for people of all ages. Rest is an essential part of our overall health, and if we don’t get enough rest, we can face a number of problems, including high blood pressure, heart disease, and mental health issues. , menopause, and post-menopausal transitional symptoms, there are several reasons why women over 50 have trouble falling asleep and staying up all night.
Charles Wu, M.D., Ph.D., dual board certified in psychiatry and sleep medicine, said: Repair as much as possible. ” Luckily, there are many things you can do to get a more restful sleep. Dr. Wu explained some of them. Find all of his expert advice below!
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1. Ensure a consistent schedule and a relaxing bedtime
Regardless of your age, one of the first steps you should take if you want to improve your sleep is to have a consistent sleep schedule. This is because, as Dr. Wu explains, “Going to bed and waking up at the same time each day helps regulate your circadian rhythm.” Additionally, you should pay attention to and adjust the amount of light you receive throughout the day. Dr. Wu recommends getting some sun early in the morning, but not before bed. “Light early in the morning resets your circadian rhythm and helps you feel sleepy at the right time that night. But too much light in the evening can make it harder to drift off,” he says. he says.
Blue light exposure from screens before bed can make it difficult to fall asleep, so blue light exposure is also a factor to consider. He advises “dim the lights 90 minutes before bed, wear blue-light-blocking glasses, and if you wake up in the middle of the night, use a low-power red-light night light to use the restroom and keep your eyes open.” It is recommended that you do not wake up.
In addition to avoiding blue light 90 minutes before bed, you may want to consider taking other measures to help you relax and unwind before hitting the hay. Whether you like doing it or not, a relaxing bedtime routine “helps your brain and body slow down to fall asleep and reduce anxiety, which can keep you awake.”
2. Manage nighttime hot flashes
One of the reasons people over 50 can’t sleep at night is getting hot flashes at night. Fortunately, Dr. Wu points out that unfortunately you may not be able to avoid them completely, but there are some steps you can take to reduce them as much as possible. For starters, that means creating a cool environment for yourself in your bedroom. Dr. Wu also recommends investing in a cooling pad or mattress, keeping your bedroom cool, and practicing yoga, tai chi, and meditation. is showing.” I got it!
3. Consider CBT-I and HRT
If the above steps don’t work and you still can’t sleep through the night, there are some additional steps you can take with the help of your health care provider. is a type of treatment that says it is “very effective in helping the symptoms of insomnia and may help reduce the number of hot flashes.” , worth a try.
Another option (which can be used in combination with CBT-I) is to try hormone replacement therapy (HRT). “HRT raises estrogen and progesterone levels, relieving some of the symptoms caused by low hormone levels,” explains Dr. Wu.
Of course, at the end of the day, the best thing you can do to get a good night’s sleep is to get to the bottom of your sleep problems and find out what’s causing them. If the problem becomes chronic, it is recommended to consult a specialist. But the best place to start is by trying Dr. Wu’s tips.