15 Tips to Sleep Better After 50

In this episode, you’ll learn 15 tips to get better sleep after age 50. But really these tips work no matter your age.

Sleep is one of the most overlooked aspects of weight loss and disease prevention. If your sleep is chronically compromised, then your metabolism might be too.

In his book Outlive, Dr. Peter Attia states that, “Sleep researcher Eve van Cauter of the University of Chicago subjected healthy young people to severely restricted sleep, just 4.5 hours a night, and found that after four days they had the elevated insulin levels of obese middle-aged diabetics and, worse yet, approximately a 50 percent reduction in their capacity for glucose disposal. This turns out to be one of the most consistent findings in all of sleep research. No fewer than nine different studies have found that sleep deprivation increases insulin resistance by up to a third.”

Compounding the insulin resistance issue, poor sleep and stress go hand in hand. Higher stress levels can make us sleep poorly, as we all know, but poor sleep also makes us more stressed.

It’s a feedback loop. Both poor sleep and high stress activate the sympathetic nervous system. This causes an increase in cortisol.

And thus blood sugar and insulin. Higher insulin levels drive more fat storage and make weight loss difficult.

Aside from this rise in cortisol, poor sleep increases hunger and reduces satiety, having a double-edge sword against weight loss.

So a cornerstone in any weight loss or health program should be to get 7-8 hours of quality sleep each night. Research also shows that good sleep in middle age is especially important for presenting cognitive decline later in life.

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// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

#sleep #insomniahelp #sleephelp #sleepbetter

[sunshinegirl]

1) keep open your airway
2) adjust light and noise environments - dark and quiet
3) wear amber blue-light blocking glasses 2 hours before bed
4) stay off computer at night (calming books and relaxing tv shows are ok)
5) keep bedroom cool at night.
6) reduce/eliminate alcohol before bed
7) reduce/eliminate caffeine
8) exercise during daytime, avoid it 3 hours before bed
9) get more sunlight especially during the morning 90 minutes from sunrise. Red light is important.
10) don't eat 3 to 4 hours before bed
11) get enough hours sleep every night
12) reduce water intake before bed
13) consistent sleep wake cycle even on weekends
14) hormone replacement therapy (see 12:00 - 13:25)
15) consider insomnia, but try all 14 tips first. Seek help from cognitive behavioral therapist - CBTI (14:00 - )

[kenyattahill]

Good information but what help to you have for menopause and being a diabetic?

[bribg]

Thank you for that very important information. Greetings from Germany.

[tonybowers]

Great information. Thanks for sharing.

[MikeStone-vwud]

How can you get a good nights sleep with