Dietary supplement to improve sleep for the elderly

Bades to improve sleep for the elderly: a detailed guide

Aging is a natural process that inevitably entails changes in the physiology of the body, including sleep disturbances. Insomnia, frequent night awakening, superficial sleep, a decrease in its duration — all these are common complaints of older people. The lack of quality sleep negatively affects cognitive functions, emotional state, immune system and general quality of life. Although a healthy lifestyle, including proper nutrition, regular physical exercises and observance of sleep hygiene, is the basis for improving sleep, sometimes these measures are not enough. In such cases, biologically active additives (dietary supplements) can become a useful tool for restoring healthy sleep. It is important to understand that dietary supplements are not medicines and should not be considered as a replacement for medical treatment prescribed by a doctor. Before taking any additive, you need to consult a specialist, especially if you have chronic diseases or you take other medicines.

In this article, we will examine in detail the most popular and studied dietary supplements used to improve sleep in the elderly, analyze their action mechanisms, efficiency, possible side effects and features of application.

Melatonin:

Melatonin is a hormone naturally produced by the pineal gland (pineal gland) in the brain. It plays a key role in the regulation of circadian rhythms, that is, internal biological watches that control the cycle of sleep and wakefulness. With age, the production of melatonin decreases, which can lead to sleep disturbances.

• The mechanism of action: Melatonin is associated with melatonin receptors in the brain, in particular MT1 and MT2. The activation of these receptors contributes to the onset of drowsiness, reduces wakefulness and synchronizes circus rhythms with a natural light cycle. Melatonin also has antioxidant properties and can have an anti -inflammatory effect.

• Efficiency: Studies show that melatonin can be effective in improving the quality of sleep, reducing the time of falling asleep and increasing the total duration of sleep in the elderly, especially in those who suffer from primary insomnia or violations associated with the change in time zones (Jetlag). Melatonin can also help with sleep disturbances associated with dementia or other neurodegenerative diseases.

• Dosage: The optimal dosage of melatonin varies depending on the individual characteristics and goals. It is usually recommended to start with a low dose (0.5-1 mg) 30-60 minutes before bedtime. If necessary, the dose can be gradually increased to 3-5 mg. It is important to remember that high doses of melatonin do not always lead to improving sleep and can cause undesirable side effects.

• Side effects: Melatonin, as a rule, is well tolerated, but some people may have side effects, such as drowsiness during the day, headache, dizziness, nausea and irritability. In rare cases, allergic reactions are possible. Melatonin can interact with some drugs, for example, with anticoagulants, antidepressants and immunosuppressors.

• Features of application: Melatonin is recommended to be taken at the same time every evening. Malatonin is avoided during the day, as this can disrupt circus rhythms. It is important to choose quality products from trusted manufacturers.

Valerian:

Valerian medicinal (Valeriana Officinalis) is a perennial herbaceous plant, the roots of which are used as a soothing and sleeping pill for centuries.

• The mechanism of action: The mechanism of action of valerian has not been fully studied, but it is believed that it affects the neurotransmitter system of the GABA (gamma-aminomatic acid). GABA is the main brake neurotransmitter in the brain, which contributes to relaxation and reduces anxiety. Valerian can increase the concentration of the GABA in the synaptic gap, or by inhibiting its reverse capture, or by stimulating its release. In addition, valerian contains valerian acid and other compounds that can be associated with GABA receptors.

• Efficiency: Studies show that valerian can be effective for improving the quality of sleep, reducing the time of falling asleep and reducing the frequency of night awakening in people with mild and moderate insomnia. However, the results of valerian studies are often contradictory, which may be related to differences in the research methodology, the quality of the raw materials used and individual susceptibility to valerian.

• Dosage: It is usually recommended to take 400-600 mg of valerian extract 30-60 minutes before bedtime. The dosage can be adjusted depending on the individual needs and reaction of the body.

• Side effects: Valerian, as a rule, is well tolerated, but some people may have side effects, such as drowsiness during the day, headache, dizziness, stomach disorder and excitement. In rare cases, allergic reactions are possible. Valerian can enhance the effect of sedatives and alcohol.

• Features of application: The effect of taking valerian may not appear immediately, but after a few days or weeks of regular reception. It is important to choose quality products from trusted manufacturers containing a standardized valerian extract. Valerian is often used in combination with other herbs, such as lemon balm and hops, to enhance its sleeping pills.

Chamomile:

Pharmacy chamomile (Matricaria Chamomilla) is an annual herbaceous plant, the flowers of which are used as a soothing, anti -inflammatory and sleeping pill.

• The mechanism of action: Chamomile contains Apigenin, flavonoid, which has antioxidant and anti -inflammatory properties. Apigenin can be associated with benzodiazepine receptors in the brain, which leads to a soothing and anti -alert effect. In addition, chamomile can affect the level of cortisol, stress hormone, and promote relaxation.

• Efficiency: Studies show that chamomile can be effective for improving the quality of sleep, reducing anxiety and depression. Chamomile is often used as a soft sleeping pills for people with mild and moderate insomnia.

• Dosage: It is usually recommended to drink 1-2 cups of chamomile tea 30-60 minutes before bedtime. For the preparation of tea, use 1-2 teaspoons of dried chamomile flowers per cup of hot water. Chamomile tincture can be taken in a dosage of 1-2 ml for 30-60 minutes before bedtime.

• Side effects: Chamomile, as a rule, is well tolerated, but some people may have allergic reactions, especially in people with allergies to other plants of the Astro family (for example, ambrosia, chrysanthemums, velvets). In rare cases, chamomile can cause drowsiness, nausea and vomiting. Chamomile can interact with some drugs, for example, with anticoagulants.

• Features of application: It is better to brew chamomile tea under the lid to preserve essential oils that have a calming effect. It is important to choose quality products from trusted manufacturers.

Magnesium:

Magnesium is an important mineral that plays a key role in many physiological processes, including sleep regulation.

• The mechanism of action: Magnesium is involved in the regulation of neurotransmitters, such as GABA and melatonin, which are important for sleep. Magnesium also helps to relax muscles and reduce anxiety. Magnesium deficiency can lead to insomnia, irritability and muscle seizures.

• Efficiency: Studies show that magnesium can be effective for improving the quality of sleep, reducing the time of falling asleep and increasing the total duration of sleep in people with a deficiency of magnesium. Magnesium can also help with restless legs syndrome, which often breaks the dream.

• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg. However, the dosage of magnesium to improve sleep can be higher, usually 200-400 mg for 30-60 minutes before bedtime. It is important to choose the forms of magnesium, which are well absorbed, such as magnesium glycine, magnesium citrate or magnesium tronate. Avoid magnesium oxide, which is poorly absorbed and can cause diarrhea.

• Side effects: Magnesium, as a rule, is well tolerated, but with high doses can cause diarrhea, nausea and vomiting. Magnesium can interact with some drugs, for example, with antibiotics and diuretics.

• Features of application: Magnesium is best taken with food to improve its absorption. It is important to start with a low dose and gradually increase it in order to avoid side effects.

L-triptophan:

L-tripthophanes is an indispensable amino acid that is necessary for the synthesis of serotonin and melatonin, neurotransmitters playing an important role in the regulation of sleep and mood.

• The mechanism of action: L-tripthophanes is converted in the brain to 5-hydroxyrypthophanes (5-HTP), which is then converted into serotonin. Serotonin, in turn, is transformed into melatonin. An increase in the level of serotonin and melatonin helps to relax, improve mood and the onset of drowsiness.

• Efficiency: Studies show that L-tripthophanes can be effective for improving the quality of sleep, reducing the time of falling asleep and reducing anxiety. L-tripthophanes can also help with depression and other mood disorders.

• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime. It is important to take L-tripthophanes on an empty stomach in order to improve its assimilation.

• Side effects: L-tripthophanes, as a rule, is well tolerated, but some people may have side effects, such as nausea, vomiting, diarrhea, drowsiness during the day and headache. L-tripthophanes can interact with some drugs, for example, with antidepressants.

• Features of application: L-tripthophanes should be taken under the supervision of a doctor, especially if you have any medical diseases or you take other medicines. It is important to choose quality products from trusted manufacturers.

Glycine:

Glycine is an amino acid that plays a role in the regulation of the nervous system and can improve sleep.

• The mechanism of action: Glycine acts as a brake neurotransmitter in the brain and spinal cord. It is associated with glycine receptors that are involved in the regulation of sleep, mood and cognitive functions. Glycine can reduce anxiety, improve sleep quality and relieve falling asleep. It can also adjust body temperature, which is important for sleeping.

• Efficiency: Studies show that glycine can improve the subjective quality of sleep, reduce daily drowsiness and improve cognitive functions in people with sleep disorders.

• Dosage: It is usually recommended to take 3 grams of glycine 1 hour before bedtime.

• Side effects: Glycine is considered safe and well tolerated. Possible side effects are usually rare and can include a slight stomach disorder.

• Features of application: Glycine can be taken both in the form of powder and in the form of capsules.

Tanin (L-theanine):

Theoren is an amino acid found in tea (Camellia sinensis), especially in green tea. He is known for his relaxing and soothing properties, without causing drowsiness.

• The mechanism of action: Theorin can influence neurotransmitters in the brain, such as GABA, Dopamine and Serotonin. It can increase the level of GABA, which helps to relax and reduce anxiety. Theorin can also increase alpha waves in the brain that are associated with a state of relaxation and concentration.

• Efficiency: Studies show that theory can improve sleep quality, reduce anxiety and stress. He can help fall asleep faster and improve the quality of sleep, without causing drowsiness the next day.

• Dosage: It is usually recommended to take 200-400 mg of theadan 30-60 minutes before bedtime.

• Side effects: Theoren is considered safe and well tolerated. Side effects are rare and usually insignificant.

• Features of application: It is important to note that theinean is contained in tea, so the consumption of large amounts of tea before bedtime can negatively affect sleep due to caffeine content. Use additives containing pure theorin.

5-hydroxitriptophan (5-HTP):

5-HTP is an amino acid, which is an intermediate substance in the metabolism of the thriptophane into serotonin.

• The mechanism of action: 5-HTP easily penetrates through a hematoencephalic barrier and is converted into serotonin in the brain. Serotonin plays an important role in the regulation of sleep, mood and appetite. An increase in the level of serotonin can improve sleep and mood.

• Efficiency: Some studies show that 5-HTP can be effective for improving the quality of sleep, reducing the time of falling asleep and reducing anxiety.

• Dosage: It is usually recommended to take 50-100 mg 5-HTP 30 minutes before bedtime. It is important to start with a low dose in order to evaluate tolerance.

• Side effects: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea, headache and drowsiness. It can interact with some drugs, especially with antidepressants.

• Features of application: 5-HTP should be taken under the supervision of a doctor, especially if you have any medical diseases or you take other drugs. It is important to remember that simultaneous taking 5-HTP with serotonergic drugs can lead to serotonin syndrome, which is a life-threatening condition.

Combined dietary supplements:

There are also combined dietary supplements that contain several ingredients, such as melatonin, valerian, chamomile and magnesium. These products can be more effective than individual additives, since they affect several mechanisms involved in sleep regulation. It is important to carefully study the composition and dosage of combined dietary supplements and consult a doctor before their use.

Important factors that should be taken into account when choosing dietary supplement to improve sleep:

• Consult a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have chronic diseases or you take other drugs.
• Choose a quality product: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of certificates of conformity.
• Start with a low dose: Start taking a low dose dietary supplement and gradually increase it, if necessary.
• Be patient: The effect of taking dietary supplements may not appear immediately, but after a few days or weeks of regular reception.
• Observe sleep hygiene: Bades can be useful for improving sleep, but they will not replace a healthy lifestyle and observance of sleep hygiene.

Recommendations for sleep hygiene for the elderly:

• Observe sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
• Create a comfortable sleeping atmosphere: The bedroom should be dark, quiet and cool.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Limit the use of electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin.
• Regularly engage in physical exercises: Physical exercises can improve sleep, but avoid intense training before bedtime.
• Avoid daytime sleep: Daytime sleep can break the night sleep.
• Detail relaxation techniques: Meditation, yoga and other relaxation techniques can help reduce stress and improve sleep.

In conclusion, dietary supplements can be a useful tool for improving sleep in older people, but they should be used with caution and under the supervision of a doctor. It is important to remember that dietary supplements are not medicines and will not replace a healthy lifestyle and observance of sleep hygiene. Compliance with sleep hygiene and consultation with a doctor are key factors to restore healthy sleep and improve the quality of life.