Dad for sleep for older people: review, efficiency, safety and choice
With age, the structure of human sleep undergoes significant changes. The total duration of sleep decreases, the number of awakening increases at night, the depth of sleep decreases, and the phase of quick sleep (REM) becomes less pronounced. These changes can lead to insomnia, fatigue, a decrease in cognitive functions and a deterioration in general quality of life. Although drug treatment of insomnia is available, it is often associated with side effects, especially in the elderly. Therefore, many elderly people are looking for alternative approaches, such as biologically active additives (dietary supplements), to improve sleep quality.
Understanding sleep disturbances in older people
Before considering dietary supplements, it is important to understand the factors that contribute to sleep disturbances in the elderly.
- Physiological changes: Natural aging affects circus rhythms, reduces the production of melatonin and changes the structure of sleep.
- Related diseases: Chronic diseases, such as arthritis, heart failure, chronic obstructive lung disease (COPD), Parkinson’s disease and dementia, often disrupt sleep. Pain, discomfort, cough and other symptoms can interfere with falling asleep and maintaining sleep.
- Medicines: Many drugs taken by elderly people can cause insomnia as a side effect. These include diuretics, beta-blockers, antidepressants, corticosteroids and antiparkinsonic drugs.
- Psychological factors: Depression, anxiety, stress and social isolation are the common causes of sleep disturbances in older people.
- Environmental factors: An uncomfortable bed, noise, light and temperature in the bedroom can worsen the quality of sleep.
- Life: Insufficient physical activity, irregular sleep schedule, caffeine or alcohol use before bedtime can also contribute to sleep problems.
Popular dietary supplements for older people: efficiency and safety
There are many dietary supplements that are positioned as means to improve sleep. It is important to note that the effectiveness and safety of these additives are not always confirmed by convincing scientific data, and they can interact with medicines. Before taking any additive, a consultation with a doctor is needed.
1. Melatonin
Melatonin is a hormone produced by the pineal gland, which regulates the sleeping cycle. With age, the production of melatonin decreases, which can contribute to insomnia.
- Efficiency: Melatonin can help reduce the time of falling asleep and improve the quality of sleep, especially in people with disturbed circus rhythms or melatonin deficiency. Research reviews show that melatonin can be effective with short -term treatment of insomnia.
- Safety: Melatonin is considered relatively safe with short -term use. Possible side effects include headache, dizziness, nausea and drowsiness during the day. Melatonin can interact with some drugs such as anticoagulants and antidepressants.
- Dosage: The recommended dose of melatonin to improve sleep is usually 0.5-5 mg, taken 30-60 minutes before bedtime. You should start with the lowest effective dose.
- Special considerations for the elderly: Older people should start with a very low dose (0.5-1 mg) and monitor possible side effects, such as drowsiness during the day and confusion.
2. Valerian
Valerian is a herbaceous plant whose roots are used as a soothing and sleeping pills. It is believed that valerian increases the level of gamma-aminoxyal acid (GABA) in the brain, neurotransmitter, which contributes to relaxation and sleep.
- Efficiency: Some studies show that valerian can help improve sleep quality and reduce falling asleep. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of valerian.
- Safety: Valerian is usually considered safe for most people with short -term use. Possible side effects include headache, dizziness, stomach disorder and drowsiness during the day. Valerian can interact with sedatives and alcohol.
- Dosage: The recommended dose of valerian to improve sleep usually is 400-900 mg of the root extract taken 30-60 minutes before bedtime.
- Special considerations for the elderly: Older people should start with a low dose of valerian and monitor possible side effects.
3. Chamomile
Chamomile is a herbaceous plant whose flowers are used to make tea with a soothing effect. It is believed that the chamomile contains an apigenin, an antioxidant that can contact the receptors in the brain and cause drowsiness.
- Efficiency: Some studies show that chamomile can help improve sleep quality and reduce anxiety. However, the results of the studies are limited, and additional studies are needed.
- Safety: Chamomile is usually considered safe for most people. Possible side effects include allergic reactions, especially in people with allergies to ambrosia, chrysanthemums or marigolds.
- Dosage: The recommended dose of chamomile to improve sleep usually is 1-2 cups of chamomile tea, drunk 30-60 minutes before bedtime, or 400-800 mg of chamomile extract.
- Special considerations for the elderly: Older people should start with a low dose of chamomile and monitor possible allergic reactions.
4. Lavender
Lavender is an aromatic plant whose essential oil is often used to relax and improve sleep. It is believed that lavender has a calming effect and can reduce the alarm.
- Efficiency: Some studies show that lavender can help improve sleep quality and reduce anxiety. Inhaling the essential oil of lavender or the use of capsules with lavender oil can be effective.
- Safety: Lavender is usually considered safe for most people. Possible side effects include allergic reactions and skin irritation.
- Dosage: For inhalations, you can use a few drops of lavender essential oil in a diffuser or on a pillow. For oral administration, the recommended dose of capsules with lavender oil is 80-160 mg before bedtime.
- Special considerations for the elderly: Older people should start with a low dose of lavender and monitor possible allergic reactions and skin irritation.
5. L-triptophan
L-tripthophanes is an amino acid that is the predecessor of serotonin and melatonin, neurotransmitters who play an important role in sleep regulation.
- Efficiency: Some studies show that L-tripthophanes can help improve the quality of sleep and reduce the time of falling asleep. However, research results are ambiguous.
- Safety: L-tripthophanes is usually considered safe for most people with short-term use. Possible side effects include nausea, headache and drowsiness during the day. L-tripthophanes can interact with antidepressants.
- Dosage: The recommended dose of L-tripteophan to improve sleep usually is 500-1000 mg, taken 30-60 minutes before bedtime.
- Special considerations for the elderly: Older people should start with a low dose of L-tripthophanes and monitor possible side effects.
6. Magnesium
Magnesium is a mineral that plays an important role in many body functions, including sleep regulation. It is believed that magnesium helps to relax muscles and nerves, which can improve the quality of sleep.
- Efficiency: Some studies show that magnesium can help improve the quality of sleep, especially in people with magnesium deficiency.
- Safety: Magnesium is usually considered safe for most people. Possible side effects include diarrhea, nausea and spasms in the abdomen.
- Dosage: The recommended dose of magnesium to improve sleep is usually 200-400 mg, taken before bedtime.
- Special considerations for the elderly: Older people should start with a low dose of magnesium and monitor possible side effects, especially from the gastrointestinal tract. People with kidney diseases should consult a doctor before taking magnesium.
7. Glycine
Glycine is an amino acid that has soothing properties. Studies show that glycine can improve sleep quality, reduce falling asleep and reduce drowsiness during the day.
- Efficiency: Studies show that glycine can improve sleep quality, reduce falling asleep and reduce drowsiness during the day.
- Safety: Glycine is considered safe.
- Dosage: The recommended dose of glycine is 3 grams before bedtime.
- Special considerations for the elderly: You should consult a doctor before taking glycine.
Selecting Dad for sleeping for older people: important factors
When choosing dietary supplements for sleep for older people, the following factors must be taken into account:
- Consultation with a doctor: Before taking any additive, you need to consult a doctor in order to verify its safety and the absence of interaction with medicines.
- Search for quality products: It is important to choose dietary supplements from reliable manufacturers who test the purity and safety of products. Check the availability of certificates of independent organizations (for example, NSF International, USP).
- Start with a low dose: Older people should start with the lowest effective dose and gradually increase it if necessary, following possible side effects.
- Take into account related diseases and medicines: Some dietary supplements can interact with medicines or aggravate certain diseases.
- Avoid prolonged use: Dietary dietary supplements should only be used if necessary and for a short period of time. Long -term use can lead to dependence or mask the main cause of insomnia.
- Evaluation of effectiveness: It is important to evaluate the effectiveness of Bad and stop taking it if it does not improve sleep quality or causes side effects.
Alternative approaches to improving sleep in older people
In addition to dietary supplements, there are other approaches that can help improve the quality of sleep in the elderly:
- Sleep hygiene: Compliance with sleep hygiene rules can significantly improve sleep quality. These include:
- Regular sleep schedule: go to bed and wake up at the same time every day, even on weekends.
- Comfortable bedroom: a dark, quiet and cool room.
- Avoiding caffeine and alcohol before bedtime.
- Regular physical activity (but not before bedtime).
- Avoiding daytime sleep or limiting it up to 30 minutes.
- Relaxation techniques: meditation, yoga, deep breathing.
- The restriction of the time spent in bed: if you can’t fall asleep for 20 minutes, get up and take care of something relaxing until you feel drowsiness.
- Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of psychotherapy that helps people change their thoughts and behavior associated with insomnia. KPT-B is considered an effective method of treating chronic insomnia.
- State therapy: Using bright light in the morning can help regulate circus rhythms and improve sleep.
- Meditation and Minfulness: These practices can help reduce stress and anxiety, which can improve the quality of sleep.
Conclusion
Sleep disorders are a common problem in older people who can have a negative impact on their health and quality of life. Sleep dietary supplements can be useful for some elderly people, but it is important to choose them with caution and after consulting a doctor. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle and sleep hygiene. In combination with other approaches, such as sleep hygiene and KPT, dietary supplements can help older people improve sleep quality and overall well-being. Before using any dietary supplements, consultation with a specialist is needed.