When we think of how old we are and we begin to feel the onset of muscle aches and pains at the same time start to have symptoms of common old age health conditions, we know that we are nearing that time when we would call ourselves senior citizens.

And yes growing old and nearing the age of 60 brings about changes aplenty such as lifestyle and work that creates a parallel effect to our mental, physical and emotional state.

One of the most common physiological changes that affect the senior citizens is their ability to sleep at night.  Most people who are at this age says that they only sleep 5 hours at night and couldn’t have more than that.  The basic reasons for this may be any of the following:

• Minor health ailments brought on by old age.
• Serious Health ailments brought on by old age and lifestyle such as hypertension and high blood.
• Bad leg conditions that comes with old age such as arthritis
• Chemical and hormonal changes that affect the function of some glands and organs in the body.
• Inability to control bladder discharge which prevents a continuous sleep throughout the night.

For the past decade, healthy living has been the primary goal of most people who have experienced stress related problems.  And one of the ways in achieving this healthy lifestyle is to get the required 7 – 9 hours of sleeping time every night.  This should be a long term habit to be able to obtain the life long benefits of sleep.

Now, what happens when we lack the ideal hours recommended by most health experts and medical practitioners?

Research undertaken by scientists has shown to us that we are at putting ourselves at a high risk of acquiring health problems when we deprived ourselves with enough sleep.  Some of these health problems include hypertension, high blood pressure and even becoming prone to influenza.  Lack of sleep also contributes to our body systems’ inability to produce a faster metabolic rate, hence the chances of gaining weight leading to obesity is higher.  Moreover, if we continue with having less than the recommended hours of sleep we increase the possibility of impairing our memory, decreasing our attentiveness and alertness as well as messing up our efficiency in performing our daytime activities.  As a result our work output and performance is less than the normal rendering us incompetent and ineffective.

Beyond the fatigued and worn out body, depriving yourself with adequate sleep can seriously compromise y our over all wellness.  Hence, get the much needed sleep and avoid any unnecessary activities that prevent you from obtaining adequate sleep.

Advancement in technology has brought into man’s daily existence the availability of internet, cable television and all-night recreations that have resulted in quality sleep going haywire.  The norm of the new social order presents a trend in less sleep and more waking hours simply because there are so many things to do but not enough time to do it.  What happens here is getting into the habit of having more hours of wakefulness and very little sleeping time without fully understanding that there are health consequences and risk factors involved.

Though scientists are unable to provide an explanation beyond reasonable doubt why we need sleep, but it just seems that once we deprived ourselves of adequate sleeping time everything in our bodily systems goes out of sync.  And this has been noted especially in the relationship of our brain organ and the other body functions.   This finding has shown that there is a relationship with an efficient work output when our brain is able to restore its full functions during sleep.  Another reason why we need sleep is to prevent the onset of other serious health problems such as heart diseases, diabetes and even high blood pressure.

While the number of hours of sleep varies from one person to another, but what is essential is that we get an average of 7-9 hours of sleep on a regular basis to ensure a healthy and longer life.

In our everyday lives, we are always confronted by nerve-racking situations that put our mental and physical self in disarray.  Whether it’s a project deadline in school or a work overload, often times these common scenarios prevents us from getting that much needed rest and sleep.

If this happens quite often then we place our selves at a high risk for ill health or become burned out.  But if we are able to create an effective daily time table that allows us to get that quality sleep then we increase our physical, mental and emotional wellness promoting efficiency and yield more quality work output.

So what to do to manage your sleep:

• Set your bedtime at the earliest time possible for you to go to bed so you manage to get that 7-8 hours sleeping time on a regular basis.
• Make sure that you leave your work at the office.  Bringing home some things from the workplace can cause havoc in your sleeping time.
• Reduce your consumption of caffeinated drinks that acts as stimulants rather than as a relaxant.
• Ensure that your bedroom is conducive to sleeping in, otherwise you will find yourself tossing and turning if it’s uncomfortable.
• Find a way to relax your mind, read a light book, do breathing exercises or write down your worries and anxieties in a diary.  In this manner your mind becomes lethargic and allows you to fall asleep very quickly.

As we begin to grow old and feel the symptoms of old age we get to be affected by the thought that we are waiting for that final day and that thought begins to worry us and we even let go and do nothing to help ease the various discomforts that old age brings us.

One of the most common symptoms of old age is the change in sleeping habits wherein before the onset of old age, we can manage an average of 7-8 hours sleep but now as we get past middle age, sleeping time becomes lesser usually averaging 5 hours every night.

Getting a goodnight sleep will allow us to maintain good health and remain mentally, emotionally and physically strong.  To ensure that we get that quality sleep needed as we grow old, try to do the following:

• Do away with any stressful activities that makes us feel worried and anxious most of the time
• Find the time to relax during the day.
• If we want to do something to keep ourselves occupied try gardening which does not require so much effort on our part.
• Avoid eating a heavy meal before going to sleep.  As we go through many physiological changes, eating small portions of food several times a day can do wonders for us to be able to maintain our good health.
• Feel good about ourselves and think positive thoughts.

When we find ourselves incurring sleep debt, often times we have difficulty in making up for the lost sleep.  We go to the extent of searching for the best cure as well as preventive measures but sometimes because of work or lifestyle, we hit upon a period of frequent wakefulness that cause us to be inattentive and incapable of being mentally and physically alert.

There are countless ways to resolve our problem of not being able to get that quality sleep.  There are those which are medically assisted and others which are considered as alternative treatments wherein natural or herbal supplements are use.  Health experts have not proven scientifically how effective they are but have shown very positive results in terms of helping a person obtain that quality sleep.

• Herbal supplements. Some of the most common herbs use are chamomile, rosemary, passion flower, the valerian root and many others.  There common denominator is their sedative effect that helps induce sleep.
• Melatonin. This is actually a hormone produced by the pineal gland that allows for our brain to receive the signal that it is night time and it’s time to sleep.  Some natural sleep aids contain melatonin to help those who have sleeping disorder to increase their level need in order to assist in their need to fall asleep.

• Aromatherapy. This allows for the state of mind and body to relax and be relieved of the strain and tension brought about by too much workload and stress.  This involves the use of essential oils that is massaged throughout the body to stimulate the relaxing effect.   The combination of the aroma of the essential oil and the therapeutic massage will help you fall asleep.

Everyday problems cause us so much worries and anxieties that prevent us from being able to fall asleep.  This is so because we remain wide awake thinking and thinking non-stop to resolve our problems.  We think too much and as a result we find ourselves wide awake all night long.  And a recurring state of wakefulness eventually leads to insomnia, one of the most common sleeping disorders experienced by millions of people.

Those who have this bout with insomnia often uses over-the-counter prescription drugs to help them get over this sleeping problem in a quick way, not giving so much thought to the side effects of some of this drugs.  On the other hand, other available options to thwart off insomnia that are more natural may be considered as alternative remedy.  One of these natural remedies come in the form of relaxation techniques that allows your body and brain to be relieve of stress and muscle tensions.  Some of these relaxation techniques are:

• Meditation.  A short and brief concentration of body and mind that involves an active process of breathing, words or body sensations to allows the onset of a relax state of mind and body.  This eventually induces sleep to the person.
• Deep Breathing exercise.  Similar to meditation, the recurring breathing exercises becomes a repetitive exercise that as a result brings about a state of sleepiness.
• Positive Mental Exercise.  This creates happy thoughts and removes worries and anxieties, hence giving you a sense of peace prior to sleep.
• Chants and Mantras.  Also a repetitive exercise, the power of the words being said over and over again helps a person to calm down and help the body and mind to unwind.

The millions of people who are fighting the battle with insomnia, one of the most common sleeping disorders to rock the modern world, have resorted to a lot of medical treatments looking for the quickest and fastest way out of this dilemma.  However, most of these medical prescriptions have side effects that create a lot of disturbance that makes us incapable of performing our daytime tasks efficiently.

Modern science has discovered through countless research and studies the benefits of alternative treatments that come in the form of natural sleep aids containing melatonin.  Melatonin is that hormone produce by the pineal gland found at the base part of the brain.  Some sleep medications has melatonin as their main ingredient which supplements the lack thereof of those who have mild sleeping disorders.  Some of it’s benefit includes:

• Induction of sleepiness for persons who have abrupt changes in work schedule.
• Assists people who have to work night shifts by allowing the onset of sleep at daytime.
• Treat sleeping problems which may happen occasionally due to work or lifestyle.
• Eases the distress and hastens sleep for frequent travelers who have to cross time zones

When you decide to use sleep aids to help you fall asleep, the following precautions should be considered.

·         Read carefully and diligently the prescription drug labels that comes with the medication.  For warned is for armed and this prevents further medical complications.

·         Check the prescription drug label for instructions and the right dosage.

·         Make sure and understand how to take and when to take the prescription.  Some sleeping aids require you to eat a full meal before taking the medication.

·         Never drink the sleep medication with alcohol.

·         Never do anything adventurous such as speed driving or careening your motorcycle on the fast lane after taking a sleeping pill, otherwise you will find yourself falling asleep as some sleep medications take effect immediately.

·         Consult your doctor if you are unsure of what sleeping aid to take.  It’s best to be sure by asking your doctor than taking the chance and suffer the consequences of a mistake.

The term “beauty sleep” by itself has been thought to be an idiomatic expression that pertains to anyone who looks youthful and refreshing upon waking up.  From the phrase itself, it explicitly explains that we look particularly beautiful after a restful sleep which is affirmed by health experts to be between 7-8 hours of sleep.  Here are some facts to attest to what beauty sleep is all about.

• Beauty sleep is part of our sleep routine that occurs at night, contrary to what the general population believes that getting any sleep anytime and waking up feeling better can be referred to as beauty sleep.
• Beauty sleep is achieved by establishing a sleep-wake routine, where in we sleep and wake up at the same time.  This pattern should be done religiously to ensure the benefits you can get from sleep.
• Beauty sleep is obtained because our skin cells get the needed renewal and restoration during sleep.
• Beauty sleep is attained by changing our eating habits from junk foods to nutritious foods.  The nutrients obtained from fruits and green leafy vegetables not only help us to sleep well but can also do wonders for our skin and body.

We might have a night or two when we find ourselves skimping on that sleep because of some all-nighter party that we went to or just simply working on that backlog to meet the quota for the month in your job.  But when we incur sleep deficit by logging in less sleep every night for consecutive weeks we might find ourselves having a hard time to make up for it.  However, things are not as hopeless as they sound.  There is just stuff we have to do to be able to make up for the accumulated hours of wakefulness.

• Clear your schedule for the time being from any activity that will make you stay up all night.  In this way, you get back to your routine sleep and wake cycle that will eventually return to normal.
• Try to avoid using modern technology once you are within the premises of your bedroom.  It is best to leave mobile phones, laptops and other electronic devices outside to prevent any disruption when it’s time to go to bed. In today’s world where in everything runs around the clock, it is quite difficult to draw the line between ending our daytime activities and beginning our nighttime sleep activity.
• When the onset of fatigue begins to occur due to sleep deficit, it is best that we take a day off and allow ourselves to recover physically, mentally and emotionally.  Though it can’t happen overnight but the restful day may contribute to lessening the effects of sleep deficit.

In today’s world where in electricity and television rules our everyday existence sleep generally takes a backseat.  Since the discovery of electricity night time has become a constant struggle of being awake and falling asleep due to many activities that we still continue to do through the night.  And because of this we find ourselves losing sleep and the ability to sleep easily when we get the chance.  However, there are natural remedies to this dilemma that proves to be difficult to handle at times.

• Take a bath at least thirty minutes before going to bed.  This helps your body to cool down and relaxes tense muscles.
• Avoid putting on the television when you are about to sleep as this activity keeps you awake.
• Set the ambience of the room to stimulate the mood for sleepiness.  Turn off or dim the lights to darken the room.
• Keep the bed comfy and soft to ensure that your body gets into that relaxing state upon the onset of sleep.
• Do breathing exercise when sleep eludes you.  This relaxation technique not only promotes sleep but also soothes the brain removing all worries and anxieties hence getting that peaceful deep sleep.

When we deprive ourselves of sleep whether it’s by choice or not we put ourselves at a high risk of acquiring certain health conditions that may impede us from living a longer life.  Oftentimes these medical conditions can actually become so serious that it’s better to have done some preventive measures such as getting that quality sleep than suffer the consequences later on in life.  Some of the risks involve when depriving ourselves of sleep include:

• Obesity.  The possibility of being overweight for those who are sleep deprived is quite higher compared to those who regularly get their sleep.

• Heart conditions.  Most people who suffer from sleep deprivation are at risk for developing heart conditions such as high blood pressure and hypertension due to inflamed arteries.  And chances are of a heart attack from occurring is much higher.

• Diabetes. The odds of acquiring type 2 diabetes are more likely to happen because lack of sleep lessens our body’s ability to regulate blood sugar leading to irregular insulin levels.

• Accidents. Due to lack of sleep our mental alertness and attentiveness suffers putting ourselves in danger of being in accidents especially while we are driving.

When the issue of sleep is being discuss there is no room for argument as to its importance to our overall health and wellness.  The point of getting quality sleep averaging seven to eight hours every night wins hands down among medical researchers.  In order to help us build that habit of sleeping well at night we must look at our daytime habits that should contribute to our goodnight sleep.

• Have a daily regimen of physical exercise to help you get that quality sleep.  You don’t have to equal an athlete’s exercise routine to get that exercise you need.  As little as thirty minutes every day can do miracles for our health and bodies to make us fall asleep quite easily.
• Eat healthy.  Foods that are rich in carbohydrates and magnesium such as whole wheat bread, peanuts, bananas, green leafy vegetables, and some fruits greatly contribute to inducing sleep.
• Midday nap.  If you are the type of person who needs to rest in the middle part of the day make sure that you get no more than 30 minutes of nap time to ensure that you don’t get into that deep sleep which will play havoc with your regular evening sleep.
• Less caffeine more water.  As caffeine found in coffee and most sodas do act as stimulants which lessen our chances of being able to fall asleep, then it is best to lessen our intake of this and choose to have water instead to meet out daily fluid requirements.  Remember that there is no substitute for the health benefits one obtains from drinking water regularly.

It has been repeated countless times how important it is that we get an average of 7-8 hours sleep to ensure that we become fully functional the following day.   The main reason for this is that a full-night sleep provides us with the sufficient vitality to be physically, mentally and emotionally alert for the day’s activities.  To get the most of our sleep and wake up more energetic than usual, here are some suggestions:

• Create a mind set of positive liveliness before going to sleep.  Happy thoughts create good energy vibrations that makes us feel calm and relax, making our sleep more fulfilling.
• Stick to a regular wake up call.  At most times, we will find ourselves waking up at the same time everyday that one day we might not need that alarm clock to ring the bell and wake us up.
• Enhance your diet with fruits and vegetables.  Some health experts can testify to the benefits of getting the right amount of nutrients from fruits and vegetables that give us that quality energy after a restful night of sleep.
• Develop a morning routine that will allow you to look forward to waking up in the morning and do those daily routine activities.
• Don’t sleep more than the required 8 hours otherwise you will feel sluggish and groggy rather than refreshed and renewed if you overslept.
• Avoid any disruptions in the cycle of your sleep.