In contrary to the standard belief, sleep disorders in old age are not the result of aging, because the amount of sleep and the need for sleep changes through different stages of life, and even the elderly may need more than eight hours of sleep, experts say.

Research of the American Association for sleep showed that adults need from 7.5 to 9 hours of sleep, but at the same time it is important to pay attention to how much time you sleep at once.

Otherwise, sleep problems can cause various health problems, disruption of routines or stress.

Persons over the age of 60 are more sensitive to noise, excessive heat or cold, and those who suffer from arthritis, kidney problems or depression will also have sleep problems.

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Insomnia is characterized as a problem with falling asleep. It is followed by frequent waking during the night, early awakening and a feeling of tiredness and irritability, which is especially prominent immediately after getting up.

Also, according to experts, people need to know the difference between occasional insomnia that lasts for several days and occur periodically, and chronic for which it is necessary to seek medical help.

Exercise

Experts believe that for a good night’s sleep people should exercise for at least 20 minutes four times a week, and particularly recommended is brisk walking, running, dancing, swimming etc. Because exercise relieves the body of stress and strengthens it, which is an important element for a good night’s sleep, because it deepens breathing and strengthens the cardiovascular system.

Instead of television, it is better to listen to music before bed time, read literature that makes you happy and peaceful, or even meditate.

Caffeine drinks should be limited and we should drink them only in the morning. Absolutely avoid alcohol.

Nutrition

As for nutrition, the last daily meal should be at least half an hour before going to sleep. The best solution is to eat pineapples, bananas, warm milk and biscuits, because this snacks will help us sleep better.

If a person suffers from chronic insomnia caused by other health problems, medication should only be prescribed by a family doctor, and before taking tranquilizers we should try all natural ways to sleep better, experts advise.

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is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at HealthyFitNatural.com. Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.

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