Dad for sleep for older people

Dad for sleeping for elderly people: the path to good night

With age, sleep often becomes an elusive guest. Changes in lifestyle, a decrease in hormone production, chronic diseases and medications taken — all this can lead to sleep disturbances in older people. Insomnia, frequent awakening, superficial sleep and early climbs become familiar, which negatively affects daytime activity, concentration, mood and general health. In this situation, many are looking for salvation in dietary supplements for sleeping. However, before relying on these additives, it is important to understand their mechanism of action, potential risks and advantages, as well as competently approaching and applying.

Why is a dream important for the elderly?

Healthy sleep is crucial for physical and mental health at any age, but is especially important for the elderly. During sleep, the body is restored and regenerated. A sufficient dream helps:

• Strengthen the immune system: Sleep stimulates the production of cytokines, proteins that fight infections and inflammation. The lack of sleep weakens the immunity and increases the susceptibility to diseases.
• Improve cognitive functions: During sleep, the brain consolidates memories and processes information. The lack of sleep worsens the memory, concentration and the ability to learn.
• Support the health of the heart: Chronic insomnia is associated with an increased risk of cardiovascular disease, such as hypertension, stroke and heart failure.
• Stabilize the mood: Dream affects the production of neurotransmitters, such as serotonin and dopamine, which play an important role in regulating mood. The lack of sleep can lead to irritability, anxiety and depression.
• Control weight: Dream affects hormones that regulate appetite. The lack of sleep can lead to an increase in appetite and weight gain.
• Improve physical performance: Sleep is necessary to restore muscles and energy. The lack of sleep can lead to weakness, fatigue and a decrease in physical activity.
• Prevent falls: The lack of sleep can worsen coordination and balance, increasing the risk of falls, which are a serious problem for the elderly.

Causes of sleep disturbance in the elderly:

There are many factors that can cause sleep disturbances in older people:

• Age changes: With age, the structure of sleep changes. The duration of deep sleep decreases, and the number of awakening increases at night. The production of melatonin, hormone, which regulates the cycle of sleep and wakefulness, is reduced.
• Chronic diseases: Many chronic diseases, such as arthritis, diabetes, heart failure, chronic obstructive lung disease (COPD) and Parkinson’s disease, can cause pain, discomfort and other symptoms that interfere with sleep.
• Medicines: Some drugs, such as diuretics, beta-blockers, antidepressants and corticosteroids, can cause insomnia or other sleep disturbances.
• Mental disorders: Depression, anxiety and post -traumatic stress disorder (PTSD) are often associated with sleep disturbances.
• Restless legs syndrome (SBN): SBN causes unpleasant sensations in the legs that make a person constantly move them, which prevents them from falling asleep and sleeping calmly.
• Apnee in a dream: Apnee in a dream is characterized by short -term breathing stops during sleep. This can lead to frequent awakening, headaches in the morning and increased daytime drowsiness.
• Nosturia: Nicemuria is frequent urination at night. This can be caused by various factors such as an enlarged prostate, heart failure or diuretics.
• Life: Improper nutrition, lack of physical activity, abuse of alcohol and caffeine, as well as irregular sleep and wakefulness, can contribute to sleep disturbances.
• Social isolation and loneliness: The lack of social contacts and a sense of isolation can negatively affect the mental health and quality of sleep.
• Changes in the environment: Noise, light and inappropriate temperature in the bedroom can interfere with sleep.

What kind of sleep dietary supplements can help older people?

Before taking any dietary supplement for sleep, it is important to consult a doctor. The doctor can help determine the cause of sleep disorders and choose the most suitable treatment option, taking into account individual needs and health status. It should be remembered that dietary supplements are not a replacement for medicines and a healthy lifestyle. They can be useful as an addition to other methods of treating insomnia.

Here are some of the most common sleep dietary supplements that are often used by elderly people:

• Melatonin: Melatonin is a hormone that is produced by the pineal gland and regulates the cycle of sleep and wakefulness. With age, the production of melatonin is reduced, which can contribute to sleep disturbances. Melatonin intake can help restore a normal sleep cycle and improve sleep quality. The dosage of melatonin is usually from 0.5 to 5 mg for 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Melatonin is considered relatively safe, but in some people it can cause side effects, such as headache, dizziness, nausea and drowsiness in the morning. Melatonin can interact with some drugs, so before its use it is necessary to consult a doctor.

• Valerian: Valerian is a medicinal plant that has a calming and sleeping pill. Valerian can help reduce anxiety, improve falling asleep and increase sleep duration. The dosage of valerian is usually from 400 to 900 mg of Valerian root extract 30-60 minutes before bedtime. Valerian is considered relatively safe, but in some people it can cause side effects, such as headache, dizziness, stomach disorder and drowsiness in the morning. Valerian can interact with some drugs, so before its use it is necessary to consult a doctor.

• Chamomile: Chamomile is a medicinal plant that has a soothing and anti -inflammatory effect. Chamomile can help reduce anxiety, improve falling asleep and reduce stress. Chamomile can be consumed in the form of tea, extract or capsules. The dosage of chamomile in the form of tea is usually 1-2 cups in 30-60 minutes before bedtime. The dosage of chamomile or capsules extract can vary depending on the concentration. Chamomile is considered relatively safe, but in some people it can cause allergic reactions.

• Lavender: Lavender is a medicinal plant that has a calming and relaxing effect. Lavender can help reduce anxiety, improve falling asleep and reduce blood pressure. Lavender can be used in the form of essential oil, tea or capsules. Lavender essential oil can be used for aromatherapy, adding a few drops to a diffuser or bath. Lavender tea can be drunk 30-60 minutes before bedtime. The dosage of lavender capsules can vary depending on the concentration. Lavender is considered relatively safe, but in some people it can cause allergic reactions.

• L-triptophan: L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. L-tripthophanes can help improve mood, reduce anxiety and improve sleep. The dosage of L-tripteophanes is usually from 500 to 1000 mg for 30-60 minutes before bedtime. L-tripthophanes is considered relatively safe, but in some people it can cause side effects, such as nausea, dizziness and drowsiness in the morning. L-tripthophanes can interact with some drugs, so before its use it is necessary to consult a doctor.

• Glycine: Glycine is an amino acid that has a calming and anti -stress effect. Glycine can help improve sleep quality, reduce daytime drowsiness and improve cognitive functions. The dosage of glycine is usually from 3 to 5 grams 30-60 minutes before bedtime. Glycine is considered relatively safe, but in some people it can cause side effects, such as nausea and stomach disorder.

• Magnesium: Magnesium is a mineral that plays an important role in regulating the nervous system and muscle function. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps. Magnesium intake can help improve sleep quality, reduce anxiety and relax muscles. The dosage of magnesium is usually from 200 to 400 mg for 30-60 minutes before bedtime. It is important to choose easily digestible forms of magnesium, such as magnesium citrate or magnesium glycinate. Magnesium can interact with some drugs, so before its use it is necessary to consult a doctor.

• 5-HTP (5-hydroxyryptophan): 5-HTP is an amino acid that is an intermediate link in the synthesis of serotonin. 5-HTP can help improve mood, reduce anxiety and improve sleep. 5-HTP should be taken with caution, as it can interact with some drugs and cause side effects. Before using 5-HTP, you need to consult a doctor.

Important factors that should be taken into account when choosing dietary supplements for sleeping:

• Composition: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients that you are allergic or which can interact with the drugs taken.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage, as this can increase the risk of side effects.
• Quality: Choose dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates.
• Side effects: Be in the course of possible side effects of dietary supplements and stop taking it if you have any undesirable reactions.
• Interaction with drugs: Consult a doctor to make sure that the dietary supplement does not interact with the medicines you have taken.
• Individual sensitivity: The reaction to dietary supplements can be individual. Start with a low dose and gradually increase it to evaluate tolerance.
• Output form: Dietary dietary supplements are available in various forms of release, such as tablets, capsules, liquids and teas. Choose the form that is most convenient for you.
• Price: Compare the prices of dietary supplements from different manufacturers, but do not put the price above quality and safety.

In addition to dietary supplements: other ways to improve sleep in older people

The use of dietary supplements for sleeping can be useful, but it is important to understand that they are not a panacea. A healthy lifestyle and compliance with sleep hygiene rules are crucial for improving the quality of sleep.

• Regular mode of sleep and wakefulness: Try to go to bed and wake up at the same time every day, even on weekends. This will help adjust the inner watches of the body and improve the quality of sleep.
• Creating a comfortable sleeping environment: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or fan to create optimal conditions for sleeping.
• Limiting the use of caffeine and alcohol: Avoid the use of caffeine and alcohol in the afternoon and evening. Caffeine can interfere with falling asleep, and alcohol can violate the structure of sleep.
• Regular physical activity: Regular physical exercises can improve sleep quality, but do not play sports immediately before bedtime.
• State therapy: Light therapy can help adjust the cycle of sleep and wakefulness. Use bright light in the morning and avoid bright light in the evening.
• Relaxation techniques: Practice relaxation techniques, such as meditation, yoga or deep breath, before bedtime. This will help reduce anxiety and relax.
• Restriction of the time spent in front of the screens: Avoid using electronic devices such as phones, tablets and computers, before bedtime. The blue light emitted by these devices can suppress the production of melatonin.
• Warm bath or shower before bedtime: The adoption of a warm bath or shower before bedtime can help relax and improve falling asleep.
• Easy snack before bedtime: A light snack containing complex carbohydrates and proteins can help improve sleep. Avoid heavy and fatty foods before bedtime.
• Avoid daytime sleep: If you experience sleep problems at night, try to avoid daytime sleep or limit its duration up to 30 minutes.
• Creating a ritual before bedtime: Develop a ritual before going to bed, which will help you relax and prepare for sleep. It can be a reading of a book, listening to music or meditation.
• Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps change thoughts and behavior that contribute to insomnia. KPT is an effective method of treating insomnia and can be useful for the elderly.
• Consult a doctor: If you have problems with sleep that do not improve after making changes to the lifestyle and the use of dietary supplements, consult a doctor. The doctor can help determine the cause of sleep disorders and prescribe the appropriate treatment. It may be necessary to exclude medical causes of insomnia, such as apnea in a dream, restless legs or other diseases.

Conclusion:

Sleep disorders are a common problem in older people. Dietary dietary supplements can be useful as an addition to other methods of treating insomnia, but it is important to remember that they are not replacing a healthy lifestyle and observing the rules of sleep hygiene. Before using dietary supplements for sleeping, you need to consult a doctor in order to verify their safety and effectiveness. An integrated approach, including a change in lifestyle, observing the rules of sleep hygiene and, if necessary, the use of dietary supplements can help older people improve the quality of sleep and regain good nights. And remember, each organism is unique, and what works for one person may not be suitable for another. Therefore, it is important to be attentive to your feelings and consult a doctor to receive individual recommendations.