Urinary Incontinence and Insomnia in Older
we all know that a night’s rest is essential for good health. As we age, sleep becomes more fragile and more easily interrupted.
According to experts, urinary incontinence is one of the most important factors influencing the quality of sleep of older people. Thus, the report reveals that more than half of those over 65 who suffer from urinary incontinence have insomnia. Not only had that, between 20% and 40% of those aged less hours of rest recommended. Becoming these sleep disorders in the second factor that affects their quality of life after personal relationships.
Lindor Ausonia and Sleep Research Institute (IIS) have developed the “Ten Sleep” which proposes ten tips to sleep better. Take note.
1. Keep the bedroom dark, quiet and well ventilated, comfortable room temperature overnight.
2. Make sure the mattress is neither too soft nor hard. In addition, the pillow should have the appropriate height and density.
3. Perform at least 40 minutes of exercise every day, taking into account that must be completed between 4 and 6 hours before bedtime.
4. Avoid staying in bed longer than necessary to sleep. Create a sleep habits trying to get up at the same time every day.
5. Avoid napping. Staying active during the day, especially after meal times.
6. Go to sleep as soon as their sleep.
7. Do not eat or drink large quantities during the 3 hours before bedtime. Empty your bladder before bedtime.
8. Establish a bedtime ritual. Read something light may be a good option.
9. If you cannot sleep, avoid forcing. Instead, focus on pleasant thoughts and relaxing can be a great option.
10. In the event that any leakage of urine, using a specific absorbent to ensure absorption and keep moisture away from your skin. In this way, reduce the feeling of discomfort and skin irritation, improve sleep at night