Dad for sleep for older people

Dad for sleep for older people: the guide to choose and use

Chapter 1: Understanding of sleep disorders in old age

With age, the structure and quality of sleep undergo significant changes. These changes, along with the increased prevalence of chronic diseases and medication, often lead to sleep disturbances, known as inshasy. Inssia in older people is a condition characterized by difficulties with falling asleep, maintaining sleep, early awakening or combination of these factors. This is not just a nuisance, but a serious problem that can negatively affect physical and mental health, cognitive functions and general quality of life.

1.1. Natural changes in sleep with age

Circat rhythms, the internal watches of the body that regulate the sleeping cycle, become less stable with age. This leads to:

• Reducing the total duration of sleep: Older people need less sleep than young people, but this does not mean that they sleep better. The total duration of sleep can be reduced due to more frequent awakening at night.
• I will shift the phase of sleep: Older people often experience early falling asleep and early awakening. This phase shift can be associated with changes in the production of melatonin and the effects of light.
• Reducing the time of deep sleep (slowly wave sleep): Deep sleep is crucial for physical recovery, memory and training. With age, the amount of deep sleep decreases, which can lead to fatigue and cognitive problems.
• Increase the frequency of night awakenings: Older people often wake up at night due to various factors, such as the need to visit the toilet, pain, discomfort or restless legs syndrome.

1.2. Factors affecting sleep in old age

In addition to natural age -related changes, there are many factors that can contribute to sleep disturbances in older people:

• Chronic diseases: Arthritis, chronic obstructive lung disease (COPD), heart failure, Parkinson’s disease and Alzheimer’s disease are often associated with sleep disorders. Pain, shortness of breath, cough, night cramps and cognitive disorders can interfere with falling asleep and maintenance of sleep.
• Medication: Many drugs that are usually prescribed for older people can affect sleep. These include diuretics (causing night urination), beta-blockers (causing nightmares), antidepressants (causing insomnia or drowsiness), corticosteroids (causing excitement) and holinergic drugs (causing sleep disturbances).
• Mental disorders: Depression, anxiety and post -traumatic stress disorder (PTSD) are often associated with sleep disturbances. These states can cause difficulties with falling asleep, maintaining sleep and early awakening.
• Restless legs syndrome (SBN): SBN is a neurological disorder that causes an irresistible desire to move his feet, especially at night. This can seriously break the dream.
• Obstructive Apnoe SNA Syndrome (SOAS): Soas is characterized by repeating episodes of breathing cessation during sleep. This leads to a decrease in the level of oxygen in the blood and frequent awakening, which disrupts the structure of sleep.
• Poor sleep hygiene: The wrong habits of sleep, such as the irregular schedule of sleep, the use of caffeine or alcohol before bedtime, watching the TV in bed and daytime sleep, can worsen the quality of sleep.
• Environment: An uncomfortable bed, noise, light and temperature in the bedroom can affect sleep.
• Social isolation and lack of activity: Loneliness and lack of physical activity can contribute to sleep disturbances.

1.3. Diagnosis and evaluation of sleep disorders

It is important to consult a doctor to diagnose and evaluate sleep disorders. The doctor will conduct a medical examination, study the history of the disease and medication, and also ask about sleep habits and symptoms. The following examinations can be scheduled:

• Polisonography (PSG): This is a study of sleep, which is carried out in the sleep laboratory. It allows you to measure various sleep parameters, such as brain waves, eye movements, muscle tone, heart rhythm and breathing.
• Activation: This is a method of monitoring activity and sleep using a wearable device similar to a clock. It allows you to evaluate the schedule of sleep-bonding for several days or weeks.
• Questionnaires and scales: There are various questionnaires and scales that help assess the quality of sleep, the degree of drowsiness and other aspects of sleep.

Chapter 2: Dad for sleeping: review and principle of action

Biologically active additives (dietary supplements) for sleep are products designed to improve sleep. They contain various ingredients, which are believed to have sedative, relaxing or sleeping pills. It is important to understand that dietary supplements are not medicines and do not go through the same strict clinical trials as medicines. Therefore, before their use, you need to consult a doctor.

2.1. The main ingredients of dietary supplements for sleep

• Melatonin: Melatonin is a hormone that is produced by the pineal gland and regulates the sleeping cycle. The level of melatonin is reduced with age, which can contribute to sleep disturbances. Melatonin additives can help improve sleep, especially with the phase of sleep (for example, with jetlag) or with insomnia associated with a low level of melatonin.
• Valerian: Valerian is a herbaceous plant that has been used for centuries as a sedative and sleeping pill. It is believed that valerian affects the gamma-aminomatic acid (GABA), a neurotransmitter who plays a role in relaxation and sleep.
• Chamomile: Chamomile is a plant that is traditionally used to relax and improve sleep. It is believed that chamomile has soft sedative properties and can help reduce anxiety and improve sleep.
• L-theanine: L-theanine is an amino acid that is contained in green tea. He has relaxing and soothing properties, without causing drowsiness. L-theanine can help reduce anxiety and improve sleep quality.
• Magnesium: Magnesium is an important mineral that is involved in many processes in the body, including sleep regulation. Magnesium deficiency can lead to sleep disturbances. Magnesium additives can help improve sleep, especially in people with magnesium deficiency.
• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter who plays a role in regulating mood and sleep. 5-HTP additives can help improve sleep, especially in people with depression or anxiety.
• Gamma-aminobral acid (GABA): GABA is a neurotransmitter who plays a role in relaxation and dream. GABA additives can help reduce anxiety and improve sleep. However, the GABA does not penetrate well through the hematoencephalic barrier, so the effectiveness of the oral additives of the GABA can be limited.
• Coffee: Kava-kawa is a plant that is traditionally used to reduce anxiety and improve sleep. However, Kava-kawa can be toxic for the liver, so it should be used with caution and only under the supervision of a doctor.
• Melissa: Melissa is a plant that is traditionally used to relax and improve sleep. It is believed that Melissa has soft sedative properties and can help reduce anxiety and improve sleep.

2.2. Dietary supplements for sleeping

Dietary dietary supplements affect sleep in various ways, depending on their ingredients:

• Regulation of circadian rhythms: Melatonin helps adjust the sleeping cycle and can be useful when moving the sleep phase.
• Increasing the level of neurotransmitters: Some dietary supplements, such as 5-HTP and GABA, can increase the level of neurotransmitters who play a role in relaxation and sleep.
• Reducing anxiety and stress: Some dietary supplements, such as Valerian, chamomile and L-theanine, have relaxing and soothing properties that can help reduce anxiety and improve sleep.
• Improving the quality of sleep: Some dietary supplements, such as magnesium, can help improve the quality of sleep, especially in people with magnesium deficiency.

2.3. Safety and side effects of dietary supplements for sleeping

Dad for sleep, as a rule, are considered safe if used in accordance with the instructions. However, like any other additives, they can cause side effects. It is important to consider the following:

• Interaction with drugs: Bades can interact with the medicines that a person takes. Therefore, before their use, it is necessary to consult a doctor in order to verify the absence of contraindications and possible interactions.
• Side effects: Some dietary supplements can cause side effects, such as drowsiness, dizziness, headache, nausea and stomach disorder.
• Quality and cleanliness: The quality and purity of dietary supplements can vary depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who test their products for the cleanliness and content of ingredients.
• Individual sensitivity: People can react differently to dietary supplements. What works for one person may not work for another.
• Long -term security: The long -term safety of many dietary supplements is not established. Therefore, it is recommended to use them only for a short period of time and under the supervision of a doctor.

Chapter 3: The choice of dietary supplements for sleep for elderly people: Recommendations

The choice of dietary supplements for sleep for older people requires caution and individual approach. It is necessary to take into account age -related changes, chronic diseases, drugs taken and individual sensitivity.

3.1. General recommendations

• Consult a doctor: Before using any dietary supplements for sleeping, you need to consult a doctor. The doctor can evaluate the cause of sleep disorders, exclude other diseases and recommend the most suitable option.
• Start with a low dose: Start with the lowest effective dose and gradually increase it if necessary.
• Use only as necessary: Do not use dietary supplements on an ongoing basis. Use them only if necessary, for example, with a sleep phase or with short -term insomnia.
• Observe sleep hygiene: Dietary dietary supplements are not a replacement for healthy sleep hygiene. Follow the regular sleep schedule, avoid caffeine and alcohol before bedtime, create comfortable sleep conditions and regularly engage in physical exercises.
• Choose quality products: Choose dietary supplements from reliable manufacturers who test their products for the cleanliness and content of ingredients.
• Read the label carefully: Read the label carefully and follow the instructions for use.
• Pay attention to side effects: If you notice any side effects, stop using dietary supplements and consult your doctor.

3.2. Recommendations for the choice of specific dietary supplements

• Melatonin: Melatonin can be useful with a sleep phase or insomnia associated with a low level of melatonin. The recommended dose for the elderly is 0.5-3 mg 1-2 hours before bedtime.
• Valerian: Valerian can help reduce anxiety and improve sleep. The recommended dose is 400-600 mg 1-2 hours before bedtime.
• Chamomile: Chamomile can help relax and improve sleep. The recommended dose is 1-2 cups of chamomile tea for 30-60 minutes before bedtime.
• L-theanine: L-theanine can help reduce anxiety and improve sleep quality. The recommended dose is 100-200 mg for 30-60 minutes before bedtime.
• Magnesium: Magnesium can help improve sleep, especially in people with magnesium deficiency. The recommended dose is 200-400 mg 1-2 hours before bedtime. Choose the forms of magnesium, which are well absorbed, such as magnesium glycinate or magnesium citrate.
• 5-HTP: 5-HTP can help improve sleep, especially in people with depression or anxiety. The recommended dose is 50-100 mg for 30-60 minutes before bedtime. Start with a low dose to avoid side effects, such as nausea.
• Combined products: There are dietary supplements that contain a combination of various ingredients, such as melatonin, valerian and chamomile. These products can be more effective than individual ingredients. However, it is necessary to carefully read the composition and take into account possible interactions.

3.3. Special cases

• People with chronic diseases: People with chronic diseases, such as arthritis, COPD, heart failure, Parkinson’s disease and Alzheimer’s disease, need to consult a doctor before taking any dietary supplement for sleeping. Some dietary supplements can interact with the medicines that they take, or worsen their condition.
• People taking medications: People taking medications need to consult a doctor in order to verify the absence of contraindications and possible interactions. Some dietary supplements can enhance or weaken the effect of drugs.
• People with allergies: People with allergies need to carefully read the composition of dietary supplements to avoid ingredients that can cause an allergic reaction.
• People with liver or kidney diseases: People with liver diseases or kidneys need to use dietary supplements with caution and under the supervision of a doctor.

Chapter 4: Alternative methods of sleep improvement

Sleep dietary supplements can be useful, but they are not the only solution for improving sleep. There are various alternative methods that can be effective, especially in combination with dietary supplements.

4.1. Sleep hygiene

Sleep hygiene is a set of rules and habits that contribute to healthy sleep. Here are some important aspects of sleep hygiene:

• Regular sleep schedule: Go to bed and wake up at the same time every day, even on the weekend.
• Comfortable conditions for sleep: Create a quiet, dark and cool bedroom. Use a convenient mattress and pillows.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep.
• Limit the use of fluid before bedtime: This will help reduce the number of night awakenings to visit the toilet.
• Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense exercises before bedtime.
• Avoid daytime sleep: Daytime sleep can interfere with night sleep. If you need to take a nap in the afternoon, do it short (no more than 30 minutes) and no later than the middle of the day.
• Relaxing rituals before bedtime: Take a warm bath, read the book, listen to music or do relaxation exercises.
• Avoid using electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin and interfere with falling asleep.
• Limit watching TV in bed: Watching a TV in bed can violate the structure of sleep.

4.2. Cognitive-behavioral therapy for insomnia (KPT)

KPT B is an effective method of treating insomnia, which includes a change in thoughts and behavior associated with sleep. KPT B consists of several components:

• Restriction of time in bed: This method limits the time that you spend in bed, only at the time when you really sleep. This helps to strengthen the connection between the bed and sleep.
• Control of incentives: This method helps to restore the connection between the bed and sleep, associating the bed only with sleep.
• Cognitive therapy: This method helps to change negative thoughts and beliefs of sleep.
• Relaxation training: This method helps to learn how to relax the body and mind before bedtime.
• Sleep hygiene: Compliance with sleep hygiene rules is an important part of the KPT.

KPT B can be carried out individually with a therapist or in a group. There are also online KPT programs that can be affordable and convenient.

4.3. Other methods

• Acupuncture: Acupuncture can help improve sleep by stimulating certain points on the body.
• Meditation and awareness: Meditation and awareness can help reduce anxiety and improve sleep.
• Yoga: Yoga can help relax the body and mind and improve sleep.
• Aromatherapy: Aromatherapy using essential oils, such as lavender or chamomile, can help relax and improve sleep.
• State therapy: Light therapy can help adjust the sleeping cycle, especially with the phase of the sleep phase.

Chapter 5: Conclusion: an individual approach to improving sleep

Sleep disorders are a common problem in older people, which can negatively affect their health and quality of life. Sleep dietary supplements can be useful, but they are not a panacea. It is important to understand the causes of sleep disorders, consult a doctor, observe sleep hygiene and use other methods such as KPT.

An individual approach to improving sleep is key. It is necessary to take into account age -related changes, chronic diseases, drugs taken and individual sensitivity. It is important to find a combination of methods that is best suited for you.

Do not tolerate sleep disturbances. Seek the doctor for help and start taking measures to improve your sleep and quality of life. Remember that a healthy sleep is an investment in your health and well -being.