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How can sticking to sleep help you age well?

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Insomnia is common in older adults. It’s when you have a harder time falling and staying asleep. It helps to wake and sleep on schedule every day. That can help keep your body clock in sync so you get the sleep you need.

Also try and:

  • Keep your bedroom dark. Turn off your TV, cell phone, and laptop.
  • Avoid caffeine or alcohol in the evening.
  • Don’t nap longer than 20 minutes during the day.
  • Ask your doctor if any of your meds might be keeping you awake.

From: 9 Scientific Secrets to Healthy Aging WebMD Medical Reference

SOURCES:

Mayo Clinic: “Aging: What to Expect,” “Mediterranean Diet: A Heart-Healthy Eating Plan,” “Exercise: 7 Benefits Of Regular Physical Activity,” “Tai Chi: A Gentle Way to Fight Stress,” “Positive Thinking: Stop Negative Self-Talk to Reduce Stress.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Health Tips For Older Adults,” “Walking: A Step in the Right Direction.”

American Academy of Family Physicians: “Healthy Habits at Age 60 And Beyond,” “Mediterranean Diet,” “Fiber: How to Increase the Amount in Your Diet,” “Sleep Changes in Older Adults.”

BMJ: “Mediterranean Diet and Telomere Length in Nurses’ Health Study: Population Based Cohort Study.”

Annals of Internal Medicine : “The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.”

Journal of American Geriatrics Society : “Adherence to Mediterranean Diet Reduces Incident Frailty Risk: Systematic Review and Meta‐Analysis,” “Can Exercise Improve Cognitive Symptoms of Alzheimer's Disease?” “Tai Chi for Risk of Falls. A Meta-Analysis.”

Arthritis Foundation: “Osteoarthritis Prevention: What You Can Do,” “Tai Chi for Arthritis.”

National Institute on Aging: “Osteoarthritis,” “Participating in Activities You Enjoy,” “Vitamins and Minerals,” “Dietary Supplements.”

Alzheimer’s Association: “Prevention and Risk of Alzheimer's and Dementia.” 

National Cancer Institute: “Harms of Cigarette Smoking and Health Benefits of Quitting.”

Smokefree.gov: “Reasons to Quit,” “Benefits of Quitting.”

National Council on Aging: “Falls Prevention.”

British Journal of Clinical Pharmacology : “Critical Evaluation of Causality Assessment of Herb-Drug Interactions in Patients.”

Journal of Personality and Social Psychology : “Longevity Increased By Positive Self-Perceptions of Aging.”

National Sleep Foundation: “Healthy Sleep Tips.”

Neuropsychiatry : “Feelings of loneliness, but not social isolation, predict dementia onset: results from the Amsterdam Study of the Elderly (AMSTEL).”

JAMA Internal Medicine : “Loneliness in Older Persons: A Predictor of Functional Decline and Death.”

Annual Reviews : “The Neuroendocrinology of Social Isolation.”

Ohio State University: “Loneliness, Like Chronic Stress, Taxes the Immune System.”

American Dental Association: “Oral Health Topics: Smoking and Tobacco Cessation.”

Harvard Health Publishing: “The health benefits of tai chi.”

Johns Hopkins Medicine: “The Power of Positive Thinking.”

University of San Francisco: “Randomized Controlled Trial of a Positive Affect Intervention to Reduce Stress in People Newly Diagnosed with HIV; Protocol and Design for the IRISS Study.”

Reviewed by Neha Pathak on April 24, 2018

SOURCES:

Mayo Clinic: “Aging: What to Expect,” “Mediterranean Diet: A Heart-Healthy Eating Plan,” “Exercise: 7 Benefits Of Regular Physical Activity,” “Tai Chi: A Gentle Way to Fight Stress,” “Positive Thinking: Stop Negative Self-Talk to Reduce Stress.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Health Tips For Older Adults,” “Walking: A Step in the Right Direction.”

American Academy of Family Physicians: “Healthy Habits at Age 60 And Beyond,” “Mediterranean Diet,” “Fiber: How to Increase the Amount in Your Diet,” “Sleep Changes in Older Adults.”

BMJ: “Mediterranean Diet and Telomere Length in Nurses’ Health Study: Population Based Cohort Study.”

Annals of Internal Medicine : “The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.”

Journal of American Geriatrics Society : “Adherence to Mediterranean Diet Reduces Incident Frailty Risk: Systematic Review and Meta‐Analysis,” “Can Exercise Improve Cognitive Symptoms of Alzheimer's Disease?” “Tai Chi for Risk of Falls. A Meta-Analysis.”

Arthritis Foundation: “Osteoarthritis Prevention: What You Can Do,” “Tai Chi for Arthritis.”

National Institute on Aging: “Osteoarthritis,” “Participating in Activities You Enjoy,” “Vitamins and Minerals,” “Dietary Supplements.”

Alzheimer’s Association: “Prevention and Risk of Alzheimer's and Dementia.” 

National Cancer Institute: “Harms of Cigarette Smoking and Health Benefits of Quitting.”

Smokefree.gov: “Reasons to Quit,” “Benefits of Quitting.”

National Council on Aging: “Falls Prevention.”

British Journal of Clinical Pharmacology : “Critical Evaluation of Causality Assessment of Herb-Drug Interactions in Patients.”

Journal of Personality and Social Psychology : “Longevity Increased By Positive Self-Perceptions of Aging.”

National Sleep Foundation: “Healthy Sleep Tips.”

Neuropsychiatry : “Feelings of loneliness, but not social isolation, predict dementia onset: results from the Amsterdam Study of the Elderly (AMSTEL).”

JAMA Internal Medicine : “Loneliness in Older Persons: A Predictor of Functional Decline and Death.”

Annual Reviews : “The Neuroendocrinology of Social Isolation.”

Ohio State University: “Loneliness, Like Chronic Stress, Taxes the Immune System.”

American Dental Association: “Oral Health Topics: Smoking and Tobacco Cessation.”

Harvard Health Publishing: “The health benefits of tai chi.”

Johns Hopkins Medicine: “The Power of Positive Thinking.”

University of San Francisco: “Randomized Controlled Trial of a Positive Affect Intervention to Reduce Stress in People Newly Diagnosed with HIV; Protocol and Design for the IRISS Study.”

Reviewed by Neha Pathak on April 24, 2018

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