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Four Methods to Improve Sleep Quality for Women Over 50
🇱🇹 Lithuania /Health & Science

Four Methods to Improve Sleep Quality for Women Over 50

From Delfi · () Lithuanian

Translated from Lithuanian, summarized and contextualized by DistantNews.

At a glance

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  • Four methods can improve sleep quality for women over 50, according to holistic medicine doctor Taz Bhatia.
  • Key recommendations include consulting a doctor for potential sleep apnea, increasing Omega-3 fatty acid intake, and considering L-theanine and magnesium supplements.
  • Lifestyle adjustments like avoiding heavy meals before bed are also advised for better rest.

Women over 50 can significantly enhance their sleep quality through several targeted strategies, according to holistic medicine doctor Taz Bhatia. She emphasizes that while the body's needs change with age, consistent effort in finding the right combination of methods can lead to more restful sleep.

There are very good ways to improve sleep as you get older. Just remember that your body may need a few strategies to get a full night's rest, so don't stop trying until you find what works for you.

— Taz BhatiaDr. Bhatia's advice on improving sleep for older women.

Bhatia advises consulting a healthcare professional as a crucial first step. Symptoms like snoring or daytime fatigue could indicate sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Standard treatments, such as a CPAP machine, can improve airflow and promote deeper sleep, ultimately protecting long-term health.

If you snore or feel foggy all day, you might have sleep apnea.

— Taz BhatiaDr. Bhatia explains potential symptoms of sleep apnea.

Diet plays a vital role in sleep quality. Bhatia highlights the benefits of Omega-3 fatty acids, found in fatty fish like salmon and seeds like flax or chia. These fatty acids can reduce inflammation, potentially easing breathing difficulties and pain that disrupt sleep. She also suggests fish oil supplements for adults seeking faster sleep onset and deeper rest, advising consultation with a doctor before starting any new supplement.

Omega-3 fatty acids can reduce inflammation, helping to open airways and ease pain that disrupts sleep.

— Taz BhatiaDr. Bhatia discusses the benefits of Omega-3s for sleep.

For those experiencing racing thoughts at night, Bhatia recommends L-theanine, an amino acid found in matcha green tea. L-theanine promotes a sense of calm without causing daytime drowsiness. She suggests incorporating matcha into morning smoothies or enjoying a low-sugar matcha latte as an afternoon treat, cautioning against caffeine in the late afternoon. Additionally, magnesium, particularly magnesium bisglycinate, is recommended for its ability to calm overactive nerve endings and relax muscles, contributing to deeper, more peaceful sleep.

This mineral helps calm overstimulated nerve endings and relax muscles.

— Taz BhatiaDr. Bhatia describes the effects of magnesium on sleep.
DistantNews Editorial

Originally published by Delfi in Lithuanian. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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