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Sleep may be elusive during your golden years. A recent study showed that nearly half of individuals over the age of 70 get less than five hours of sleep each night. Common side effects associated with lack of sleep include depression, memory problems, mood swings, and an overall decrease in quality of life.
Medication is often the culprit. Of course it is never advisable to stop taking your medications, but it may be possible to change the time of day that the medication is taken if you feel that it is hindering your sleep. Avoid the temptation to turn to sleeping pills, as this will increase the risk of a drug interaction if you are already taking other medications.
A strict sleep schedule can help. Going to bed at the same time each night and rising at the same time each morning is beneficial to anyone that experiences sleep problems. Naps may certainly sound tempting, but should be avoided so that the body and mind will be sufficiently tired and ready to rest when bedtime arrives.
Other beneficial actions include avoiding caffeine and alcohol, spending at least a few minutes soaking in natural light, and getting regular exercise. Finally, make it a habit to not lie in bed for an extended period of time if you are finding it hard to sleep. If after 15 minutes you discover that you cannot sleep, get out of bed and find a relaxing activity to take part in until you become tired enough to sleep.
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