Overcoming Insomnia As You Grow Older

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As people get older, the ability to quickly fall asleep seems to get more difficult.
There are several things that you can do to make falling asleep easier to do.
First, avoid caffeine in any form after lunch.
Caffeine is a stimulant that can have a profound effect on a person's ability to fall asleep and stay asleep.
Besides the obvious sources of caffeine such as coffee, tea and cola, some pain relievers have caffeine.
Read the labels before eating, drinking or taking any medications.
Get your daily exercise in early in the day.
Try not to do any exerting work or fitness workouts within two hours of your bedtime.
Working out close to bedtime can have a lasting effect on your metabolism and affect your ability to go to sleep or can cause restless sleep.
Eat early.
Try and stay away from a heavy meal within four hours of bedtime.
If you want a snack, make it a light snack.
Low fat milk is a great choice as it satiates your hunger and also can provide restful sedation.
Try and make your bedroom environment conducive for relaxation and sleep.
Keep the temperature slightly cooler than you normally find comfortable.
Never lie down in bed except with the intention of sleeping.
Try not to watch television or read excessively because this can train you mind that bedtime is not sleep time.
Turn on quiet music in a style that relaxes you and turn off the lights.
Try to eliminate your mind from thinking.
This is difficult so I try a meditation trick: breather normally and concentrate on the way the breath feels entering your nose or your mouth.
Pick one sensation.
Then count the breaths both in and out.
Count to five and start over.
Then count to six and begin again.
When you reach ten, start over counting to five.
If your mind wanders, no problem.
Just bring your thoughts back to your breathing and start over.
It is amazing how relaxing this technique can be.
If you find that you still have problems sleeping after trying these techniques, you may want to consult with your doctor and request a referral to a sleep specialist.
You could have a medical condition that is preventing you from falling asleep.
They are trained in sleep problems.
They will have you sleep in their facility so that they can monitor and diagnose any sleep disorder they find so that you can finally get that good night's sleep.
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