Healthy Diet and Exercise can equal Sound Sleep for the Aging
Insomnia in seniors: Expert tips to help you sleep more soundly
Seniors have trouble to sleep on a daily basis. This problem does not just happen, overnight; it’s a long series of events that unfold and gets to its climax at an old age. However, you have been experiencing this problem that is not the end of it. There is hope of regaining the ability to sleep once again. Here are several tips from experts that will ensure you enjoy your night sleep
Experiencing back pain, Use leg pillow
Although you may not experience a strong back pain that will push you to wake up, that mild, pain will prevent you from enjoying the restful and deep stages of sleep. You can put a pillow
Nix Naps
If you are looking for a way to sleep and enjoy night rest, then avoid with all possibilities taking naps and snoozing while the sun is up. However, if you cannot completely refrain from the behavior, keep it less than 20 minutes. The best time for naps is early in the day before the sunsets. When you avoid the afternoon nap, you are sure that you will get the privilege of sleeping like a newborn once again. With all the impossibilities of letting go of the behavior, you can start by doing short walks, engaging in conversations with friends or taking a cold drink.
Power down
This is why a majority of people find it hard to sleep at night. You may think the little things don’t count such as a tablet or the phone. Did you know the digital clock beside your bed might also hurt at night? Blue glow will always interrupt your sleep stages. Therefore, if you are looking forward to peaceful sleep all night with minimum or zero interruptions, be sure to turn off the lights at least one hour before bedtime. This includes TV, computer, and any other blue light sources. Find a different spot for your digital clock
Have a sleep routine
When you are trying to have a better sleep, it is always great if you can get yourself a sleeping routine
Have a relaxing bedtime ritual
Before you sleep, it is always better for you to do something relaxing. For instance, you can choose to have a meditation session or burn some incense before you go to bed. This will allow your body to release a happy hormone known as serotonin
Exercise daily
Working out is the best way to ensure that you have a better sleep and can solve your problems faster and easier and it will be convenient for you to get better sleep throughout the night. The care home has numerous exercise equipments that will let you to enjoy the work out. Just a brisk walk
Conclusion
When you grow older, sleeping becomes a huge hassle. However, there are little things you can do to ensure that you sleep better and for a longer period.
Author: Edward Francis is interested in writing about health and fitness related issues. He has a deep knowledge of this field. Edward also works for care homes and retirement villages.
can be enjoyed provided that you understand what’s really happening to your body. The key is to preserve your general well-being for as long as possible. As we get into retirement, a lot of things happen to our bodies and metabolism. Bones become more fragile, our skin loses elasticity, and in some situations, the brain may start sending bad signals. However, you shouldn’t allow these changes – which by the way, are perfectly normal – to interfere with 
. A well-balanced meal plan revives the metabolism, strengthens the bones, and sharpens the brain. Ditch junk foods and concentrate more on low-fat, fiber-rich and low-carb food varieties.
, or talking with a psychologist can help make the transition to senior life a lot smoother.
, both physically and mentally, they are advised to follow the guidelines below:
plan should consist of whole grains, fruits and veggies, and fiber. These are essential as we age. A nutritionist may also recommend supplementation to substitute for vitamin deficiencies and strengthen your immune system.
and preserves an average weight. It also builds up physical endurance optimizing the general health of the heart, vascular system, lungs, and muscles by delivering nutrients and oxygen to the tissues. Seniors should adhere to at least 30 minutes of mild walking per day. This will increase their heart rate with up to 75%. If you’re not into walking or running, try swimming. It’s a lot more relaxing and rejuvenating.
and preserve their independence. They don’t want to be a burden to their kids; which is why they’re often ashamed to ask for help. Physical or mental impairment are illnesses that may materialize as you grow older, and you should aware of that.
way possible.
, and engage in fun 
to keep you positive. All these small lifestyle changes should be enough to boost your confidence and make you happier.
,
. On the other side, those suffering from Alzheimer’s in mild stage have experienced minor memory boosts following an insulin shot.
. These serve as an alternative source of 
, and they function when there’s no glucose available, or are not absorbed properly into the system.
this doesn’t mean the oil isn’t efficient. As treatment against the disease, patients are advised to take coconut oil either liquid or in pill form. 3-4 tbs. per day should suffice. It can also be used in combination with food. For example, you could include coconut oil in a smoothies, oatmeal or yogurt.
. However it is fundamental to keep in mind that it is also a saturated fat that has not been approved by the FDA as treatment for a health condition or ailment.
for Alzheimer’s, several experts have been focusing on the potential benefits of coconut oil against this disease.
in your brain. While iron is necessary, too much of it can increase the amount of free radicals in your system – something that substantially adds to the risk of Alzheimer’s. By cutting meat – especially red meat – out of your diet, you can reduce this problem, or even get rid of it entirely.
can help protect glial cells, which have long been suspected to play a role in keeping your brain happy – so swapping out dairy for soy can make a big difference! And starting early with this swap is a good idea for a great Alzheimer’s diet and nutrition plan. Nuts, berries and other such snack foods also play a role in reducing the impact of free radicals and boosting your immune system, so swapping out your diet for a vegan one is well worthwhile.
, broccoli, olive oil, almonds and citrus fruits. A vegan diet will likely include higher levels of these foods than the average diet, thanks to the aforementioned healthy swaps!
, you may well be getting lots already, but you should double check in case.
Now. It can be tricky to manage by it, especially if you don’t live with the person showing the symptoms, and having the experience of others can make things much easier. Remember: better safe than sorry!
