Sleep after 50: how to improve sleep quality

Sleep after 50: how to improve sleep quality

I. Changes in sleep with age: why does sleep become more difficult?

With age, the structure and quality of sleep undergo significant changes. These changes are a normal part of aging, but they can lead to a feeling of fatigue, a decrease in concentration and a general deterioration in the quality of life. Understanding these changes is the first step to improving sleep.

A. Physiological changes affecting sleep:

1. Reducing the production of melatonin: Melatonin is a hormone that regulates the sleeping cycle. With age, the production of melatonin decreases, which can lead to difficulties with falling asleep and maintaining sleep. This hormonal shift reduces the “sleepy pressure” necessary for the natural feeling of drowsiness.

2. Changes in circadian rhythms: Circat rhythms are the internal hours of the body that control various biological processes, including sleep. With age, circus rhythms can become less stable, which leads to a shift in sleep and wakefulness. People can begin to want to sleep and wake up earlier than in youth.

3. Reducing the amount of deep sleep (slowly wave sleep): Deep sleep is important for physical restoration, consolidation of memory and strengthening the immune system. With age, the amount of deep sleep decreases, which can lead to a feeling of fatigue even after a sufficient number of hours in bed. This decrease is associated with age -related changes in the brain, in particular, with a decrease in gray matter.

4. Increase in the amount of surface sleep (Stage 1 and 2): An increase in surface sleep makes sleep more fragmented and less restoring. Light sleep is more susceptible to external factors, such as noise or temperature, which can lead to frequent awakening.

5. More frequent night awakening: Regardless of the sleep stage, people over 50 years old more often wake up at night, which fragments the dream even more. These awakening can be caused by various factors, including night campaigns in the toilet, pain, discomfort and medical conditions.

6. Changes in the structure of REM-SNN (quick sleep): REM-SN is important for cognitive functions, training and emotional regulation. Although the total number of REM-SNA may not change much with age, its structure can be less stable, which can affect its quality.

B. Medical conditions affecting the dream:

1. Chronic pain: Arthritis, back pain and other chronic pain syndromes can significantly disrupt sleep, making it difficult to fall asleep and causing frequent awakening. The pain activates the nervous system, making it difficult to relax and the transition to sleep.

2. Night urination (nicturia): With age, the frequency of urination increases, especially at night. This may be due to a decrease in the capacity of the bladder, hormonal changes and other medical conditions. Night trips to the toilet lead to fragmentation of sleep and fatigue.

3. Restless legs syndrome (SBN): SBN is a neurological state characterized by an insurmountable desire to move your legs, especially at rest, often accompanied by unpleasant sensations. These sensations intensify in the evening and night, making it difficult to fall asleep and maintaining sleep.

4. Obstructive Apna of sleep (OAS): OS is a condition in which breathing periodically stops and resumes during sleep. This leads to a decrease in the level of oxygen in the blood, frequent awakening and fragmentation of sleep. OSA is associated with an increased risk of cardiovascular diseases, diabetes and other health problems. The risk of an OAC is increasing with age.

5. Diseases of the cardiovascular system: Heart failure, arrhythmia and other cardiovascular diseases can disrupt sleep. Symptoms, such as shortness of breath and rapid heartbeat, can interfere with falling asleep and cause night awakening.

6. Depression and anxiety: Mental disorders, such as depression and anxiety, are often accompanied by sleep disturbances. Depression can lead to insomnia or hypersonia (excessive drowsiness), and anxiety can cause difficulties with falling asleep and frequent awakening.

7. Gastroesophageal reflux disease (GERB): GERB is a condition in which acid from the stomach is thrown into the esophagus, causing heartburn and other unpleasant symptoms. These symptoms can intensify in a lying position, interfering with falling asleep and causing night awakening.

8. Menopause: During menopause, hormonal changes, especially a decrease in estrogen levels, can lead to tide, night sweating and other symptoms that disrupt sleep.

C. Life lifestyle factors affecting sleep:

1. Coffee and alcohol consumption: Caffeine is a stimulant that can impede falling asleep and lead to sleep fragmentation. Alcohol can cause drowsiness, but it also violates the structure of sleep and leads to frequent awakening.

2. Smoking: Nicotine is a stimulant that can impede falling asleep and lead to sleep fragmentation. Smoking is also associated with an increased risk of OS.

3. Unregular sleep schedule: The irregular sleep schedule, when the time of falling asleep and awakening varies greatly, can disturb circus rhythms and impede the falling asleep and maintenance of sleep.

4. Sedentary lifestyle: The lack of physical activity can lead to a deterioration in sleep. Regular physical exercises can improve sleep, but it is important to avoid intensive exercises immediately before bedtime.

5. Inal meals: Improper nutrition, especially the consumption of heavy food or a large amount of sugar before bedtime, can disturb sleep.

6. Stress: Stress can cause difficulties with falling asleep and leading to sleep fragmentation.

7. Day sleep: Long or irregular daytime sleep can reduce sleepy pressure and make it difficult to fall asleep at night.

II. Strategies for improving sleep after 50: integrated approach

Improving the quality of sleep after 50 requires an integrated approach taking into account physiological changes, medical conditions and lifestyle factors.

A. Sleep hygiene: the foundation of a healthy sleep:

Sleep hygiene is a set of practices and habits that contribute to improving sleep. Compliance with sleep hygiene rules is the basis for improving the quality of sleep.

1. Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to stabilize circus rhythms and improve sleep.

2. Create a relaxing atmosphere before going to bed: Take a warm bath or shower, read the book, listen to soothing music or engage in meditation. Avoid watching the TV, working on a computer or using mobile devices before bedtime, since blue light from these devices can suppress the production of melatonin.

3. Optimize the conditions in the bedroom: The bedroom should be quiet, dark and cool. Use dense curtains, bears or white noise generator to block the noise. Maintain a comfortable temperature in the bedroom (usually about 18-20 degrees Celsius).

4. Convenient mattress and pillow: Make sure your mattress and pillow provide sufficient support and comfort. Change the mattress every 7-10 years, and the pillow every 1-2 years.

5. Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense exercises immediately before bedtime. The best time for physical exercises is morning or day.

6. Limit the consumption of caffeine and alcohol: Avoid the use of caffeine and alcohol in the afternoon and evening. Caffeine is a stimulator that can impede falling asleep, and alcohol disrupts the structure of sleep.

7. Limit smoking: Nicotine is a stimulant that can impede falling asleep and lead to sleep fragmentation.

8. Avoid heavy food before bedtime: Avoid eating heavy foods or a large amount of sugar before bedtime. If you are hungry, eat a light snack, such as a banana or handful of nuts.

9. Limit daytime sleep: If you experience difficulties with falling asleep at night, limit the daytime sleep up to 30 minutes and avoid sleep in the afternoon.

10. Use the bed only for sleep and sex: Do not work, do not watch TV and do not read in bed. This will help you associate a bed with sleep.

B. Cognitive-behavioral therapy of insomnia (KPT-B): an effective method of treating insomnia:

KPT B is a form of psychotherapy, which is aimed at changing thoughts and behavior associated with insomnia. KPT B is considered a gold standard for the treatment of chronic insomnia and is often more effective than sleeping pills.

1. Restriction of time in bed: This technique is aimed at reducing the time spent in bed when you do not sleep. This helps to strengthen the connection between the bed and sleep and increase sleepy pressure.

2. Control of incentives: This technique is aimed at strengthening the connection between the bed and sleep. It includes the following rules: to go to bed only when you feel drowsiness; use the bed only for sleep and sex; If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness; Get out of bed at the same time every morning, regardless of how much you slept.

3. Cognitive therapy: This technique is aimed at changing negative thoughts and beliefs of sleep that can contribute to insomnia. For example, people with insomnia are often worried that they will not be able to fall asleep, or about the consequences of poor sleep. Cognitive therapy helps to replace these negative thoughts with more realistic and positive.

4. Relaxation techniques: Relaxation techniques, such as progressive muscle relaxation, deep breathing and meditation, can help reduce the anxiety and stress that can interfere with falling asleep.

5. Sleep hygiene: KPT B also includes teaching sleep hygiene rules.

KPT B is usually carried out by a licensed psychologist or therapist who has undergone special training.

C. Drugs to improve sleep: when is it necessary?

Medicines for improving sleep should be considered only after other treatment methods, such as sleep hygiene and KPT B, turned out to be ineffective. It is important to discuss with the doctor all potential risks and side effects of drugs.

1. Snot -free drugs (benzodiazepines and non -oxodiazepine sleeping pills): Snot -free drugs can help fall asleep and improve sleep, but they can cause side effects, such as drowsiness, dizziness and addiction. They should only be used shortly and under the supervision of a doctor. Benzodiazepines, such as diazepam and drums, are not recommended for the elderly due to increased risk of side effects. Nezenzodiazepine sleeping pills, such as Zolpitem and Zaleslon, can be safer, but they should also be used with caution.

2. Antidepressants: Some antidepressants, such as trazodon and myrtasapine, can improve sleep, especially in people with depression or anxiety. They have less risk of addictive than sleeping pills, but they can also cause side effects.

3. Melatonin: Melatonin is a hormone that regulates the sleeping cycle. The intake of melatonin can help fall asleep, especially in people with violation of circadian rhythms. However, the effectiveness of melatonin can vary, and it should be used with caution. The dosage of melatonin can vary from 0.5 mg to 5 mg, and it is best to start with a low dose and gradually increase it, if necessary. It is important to consult a doctor before taking melatonin, as he can interact with some drugs.

4. Antihistamines: Some antihistamines, such as diphenhydramine and doxylamine, have a sedative effect and can help fall asleep. However, they can cause side effects, such as dry mouth, constipation and dizziness. They are not recommended for long -term treatment of insomnia.

5. Plant remedies: Some plant agents, such as Valerian, chamomile and lemon balm, can help improve sleep. However, their effectiveness can vary, and additional studies are needed to confirm their benefits. It is important to consult a doctor before using plant remedies, as they can interact with some drugs.

It is important to note that drugs are not a universal solution to improve sleep. They should be used only in combination with other strategies, such as sleep hygiene and KPT. It is important to discuss with the doctor all potential risks and side effects of drugs, as well as make sure that they do not interact with other drugs that you take.

D. Management of medical conditions affecting sleep:

The treatment of medical conditions affecting sleep can significantly improve sleep quality.

1. Chronic pain: Treatment of chronic pain may include medicines, physiotherapy, alternative methods of treatment and a change in lifestyle. It is important to find effective methods of managing pain to improve sleep.

2. Night urination (nicturia): Treatment of nicturia may include a change in lifestyle, such as limiting fluid intake before bedtime and emptying the bladder before bedtime. In some cases, drugs may be required.

3. Restless legs syndrome (SBN): Treatment of SBN can include medicines, a change in lifestyle and iron additives. It is important to avoid the use of caffeine and alcohol, as well as regularly engage in physical exercises.

4. Obstructive Apna of sleep (OAS): The treatment of the OSA may include the use of the CPAP (Continous Positive Airway Pressure), surgical intervention or a change in lifestyle, such as weight loss and smoking rejection. CPAP is a device that supplies air under pressure through the mask to prevent breathing stopping during sleep.

5. Diseases of the cardiovascular system: Treatment of cardiovascular diseases may include medicines, a change in lifestyle and surgical intervention. It is important to control the symptoms and follow the doctor’s recommendations to improve sleep.

6. Depression and anxiety: Treatment of depression and anxiety may include medicines, psychotherapy or combination of both. It is important to seek professional help to improve mental health and sleep.

7. Gastroesophageal reflux disease (GERB): Treatment of GERB can include a change in lifestyle, such as avoiding eating food that causes heartburn, and raising the head end of the bed. In some cases, drugs may be required.

8. Menopause: Treatment of symptoms of menopause, such as tides and night sweating, may include hormonal therapy, a change in lifestyle and alternative treatment methods. It is important to discuss with the doctor all treatment options to improve sleep.

E. Alternative and additional treatment methods:

1. Meditation and awareness (MindFulness): Meditation and awareness can help reduce stress, anxiety and stress that can interfere with falling asleep. The regular practice of meditation and awareness can improve the quality of sleep.

2. Yoga and Tai-Chi: Yoga and tai-chi are forms of exercises that combine physical poses, breathing exercises and meditation. They can help reduce stress, improve flexibility and improve sleep.

3. Acupuncture: Acupuncture is a form of traditional Chinese medicine, which includes the introduction of thin needles into certain points on the body. Acupuncture can help reduce pain, improve sleep and reduce stress.

4. Aromatherapy: Aromatherapy is the use of essential oils to improve health and well -being. Some essential oils, such as lavender, chamomile and sandalwood, have relaxing properties and can help improve sleep.

5. Biological feedback (BiofedBack): Biological feedback is a technique that allows people to learn how to control their physiological processes, such as heart rate, blood pressure and muscle tension. Biological feedback can help reduce stress and improve sleep.

III. Specific advice to improve sleep in different situations:

A. Travels and changing time zones (Jetlag):

1. Start adapt to the new time zone a few days before the trip: Gradually change the time of falling asleep and awakening to bring him closer to time at the destination.

2. Use light to regulate circus rhythms: Light is a powerful regulator of circadian rhythms. At the destination, try to receive sunlight in the morning to accelerate the adaptation to the new hourly zone. Avoid bright light in the evening so as not to suppress the production of melatonin.

3. Take melatonin: Melatonin’s reception can help fall asleep in a new time zone. Start taking melatonin a few days before the trip and continue to take it within a few days after arrival.

4. Avoid caffeine and alcohol: Caffeine and alcohol can violate sleep and make it difficult to adapt to a new time zone.

5. Support the water balance: Dehydration can aggravate the symptoms of a jetga. Drink a lot of water during the flight and after arrival.

B. Work on shifts:

1. Create a regular sleep schedule: Even if your work schedule for shifts is unregulated, try to maintain the most regular sleep schedule.

2. Use light to regulate circus rhythms: Use bright light at work to stay awake and dark glasses to block the light after work.

3. Sleep in a dark, quiet and cool bedroom: Use dense curtains, bears or white noise generator to block noise and light.

4. Take melatonin: Melatonin’s reception can help fall asleep after a night shift.

5. Avoid caffeine and alcohol: Caffeine and alcohol can violate sleep and make it difficult to adapt to shift work schedule.

6. Award: A short daytime sleep (20-30 minutes) before a night change can help improve vigilance and performance.

C. Insomnia during pregnancy:

1. Follow the rules of sleep hygiene: Follow the regular sleep schedule, create a relaxing atmosphere before bedtime and optimize the conditions in the bedroom.

2. Maintain a convenient sleeping position: Sleep on the side, preferably on the left to improve blood circulation. Use pillows to support the stomach and legs.

3. Limit fluid intake before bedtime: Limit fluid intake before bedtime to reduce night urination.

4. Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense exercises immediately before bedtime.

5. Stress management: Use relaxation techniques such as meditation and yoga to reduce stress and anxiety.

6. Consult a doctor: Discuss with the doctor any drugs you take and receive recommendations for the treatment of insomnia during pregnancy.

IV. When should you see a doctor?

Not all sleep disturbances require medical care, but there are certain signs that indicate the need to see a doctor.

A. Signs requiring medical consultation:

1. Chronic insomnia: If you experience difficulties with falling asleep or maintaining sleep for three or more nights per week for three or more months, you should consult a doctor.

2. Excessive daytime drowsiness: If you feel excessively sleepy during the day, even after a sufficient amount of sleep, you should consult a doctor.

3. Stopping breathing during sleep: If someone notices that you stop breathing during sleep, you should consult a doctor.

4. Strong headaches in the morning: Strong headaches in the morning can be a sign of OSA.

5. High blood pressure: High blood pressure can be associated with sleep disorders.

6. Far heartbeat or arrhythmia: Far heartbeat or arrhythmia during sleep can be associated with sleep disorders.

7. Symptoms of depression or anxiety: Depression and anxiety are often accompanied by sleep disturbances.

8. Chronic pain: Chronic pain can disrupt sleep.

9. Side effects of drugs: If you experience side effects of drugs that you take to improve sleep, you should consult a doctor.

B. Diagnosis of sleep disorders:

The doctor can use various methods to diagnose sleep disorders, including:

1. Medical history: The doctor will ask you questions about your medical history, your sleep habits and any symptoms that you experience.

2. Physical examination: The doctor will conduct a physical examination to exclude any medical conditions that can affect your sleep.

3. Polisonography (PSG): PSG is a study of sleep, which is carried out in the laboratory of sleep. During PSG, various indicators are measured, such as brain waves, heart rate, breathing, oxygen in the blood and movement of the eyes and legs.

4. Activation: Actigraphy is a device that is worn on the wrist and which measures your movements. Actography can be used to monitor your sleep habits for several days or weeks.

5. Questioning: There are various profiles that can be used to assess the quality of sleep and identify sleep disturbances.

C. Specialists in sleep:

If you have serious sleep disturbances, your doctor can direct you to a dream specialist. Snip experts are doctors who have undergone special training in the field of diagnosis and treatment of sleep disorders. They can include pulmonologists, neurologists, psychiatrists and other doctors.

V. Conclusion (do not include):

Improving the quality of sleep after 50 is an achievable goal that requires an integrated approach and patience. Understanding changes in sleep with age, compliance with sleep hygiene rules, the use of KPT B and management of medical conditions affecting sleep can significantly improve the quality of life and overall well-being. Feel free to see a doctor if you have serious sleep disturbances.