How to improve sleep after 40 years

How to improve sleep after 40 years: complete guidance

Section 1: Understanding of sleep changes after 40

Sleep is a fundamental need, the same as food, water and air. It affects our physical and mental health, performance, mood and general quality of life. However, as you aged, the structure and quality of sleep often undergo significant changes. After 40 years, many people notice that it is more difficult for them to fall asleep, they often wake up at night, the dream becomes less deep and refreshing, and the need for a dream can decrease slightly, although this does not always mean that they need less rest. Understanding the causes of these changes is the first step to improving sleep.

1.1 Hormonal changes:

Hormones play a key role in the regulation of the sleeping cycle. After 40 years, the hormonal background begins to change both men and women, which can directly affect sleep.

• In women: The period of perimenopause and menopause is often accompanied by a significant decrease in the level of estrogen and progesterone. Estrogen affects the production of melatonin, hormone regulating sleep. A decrease in estrogen can lead to a decrease in the production of melatonin, which makes it difficult to fall asleep and maintaining sleep. Progesterone has a calming effect, and its decrease can increase anxiety and anxiety, interfering with sleep. Tucks and night sweating, frequent menopause satellites, also seriously disrupt the dream.

• In men: The level of testosterone is gradually decreasing with age. Testosterone affects many physiological processes, including sleep regulation. A decrease in testosterone can lead to a decrease in the duration of deep sleep, which makes sleep less restorative. Also, a decrease in testosterone can increase the likelihood of developing obstructive sleep apnea syndrome (SAS), a serious violation characterized by breathing stops during sleep.

1.2 Physiological changes:

Age -related changes in the body also affect sleep.

• Reducing melatonin production: With age, the pineal gland that produces melatonin becomes less active. This leads to a decrease in the level of melatonin in the body, which violates the natural cycles of sleep-bonding.

• Changes in circadian rhythms: Circat rhythms are internal biological watches that regulate many processes in the body, including sleep. With age, circus rhythms can become less stable, which leads to earlier falling asleep and awakening.

• Increased sensitivity to external factors: With age, people become more sensitive to external factors, such as noise, light and temperature, which can disturb the dream.

• An increase in the likelihood of developing diseases: With age, the likelihood of developing chronic diseases, such as arthritis, diabetes, cardiovascular diseases and kidney disease, which can directly affect sleep, increases. The pain, discomfort and the need for frequent visits to the toilet at night can violate sleep.

1.3 Psychological factors:

Stress, anxiety, depression and other psychological problems are often intensified with age and can significantly affect sleep.

• Stress and anxiety: Everyday stress, anxiety about health, finance, family and work can lead to insomnia. Restless thoughts and tension make it difficult to fall asleep and maintaining sleep.

• Depression: Depression is often accompanied by sleep disturbances, such as insomnia or, conversely, excessive drowsiness. Summer problems can aggravate the symptoms of depression and vice versa.

• Social isolation and loneliness: A feeling of loneliness and social isolation can lead to sleep disturbances. The lack of social contacts and support can aggravate stress and anxiety, affecting sleep.

1.4 Life:

The lifestyle plays an important role as a dream. Incorrect habits can aggravate sleep problems, especially after 40 years.

• Inal meals: The use of heavy, fatty or spicy foods before bedtime can lead to stomach disorder and break the sleep. Excessive use of caffeine and alcohol also negatively affects sleep.

• Lack of physical activity: A lack of physical activity can lead to a deterioration in sleep. However, too intense training before bedtime can also be harmful.

• Unregular sleep schedule: To go to bed and wake up at different times every day can disturb circus rhythms and lead to insomnia.

• Excessive use of electronic devices before bedtime: Blue light radiated by the screens of electronic devices suppresses the production of melatonin and complicates the falling asleep.

Section 2: Diagnostics of sleep problems

Before proceeding to improve sleep, it is important to determine if you have any serious sleep disturbances that require professional assistance.

2.1 keeping a sleep diary:

Keeping a sleep diary is a simple and effective way to track your sleep habits and identify possible problems. Within two weeks, write down the following information every day:

• Bedtime.
• The time it took to fall asleep.
• The number of awakening at night and their duration.
• The time of final awakening.
• The total time of sleep.
• The quality of sleep (for example, refreshing, restless).
• The use of caffeine, alcohol or other substances.
• Physical activity and time of its implementation.
• Stress events or emotional state.
• The medicines that you are taking.

Analysis of the sleep diary will help you identify patterns and factors affecting your dream.

2.2 Assessment of symptoms:

Pay attention to the following symptoms that may indicate sleep disturbance:

• Difficulties with falling asleep.
• Frequent awakening at night.
• Early awakening and the inability to fall asleep again.
• Unliting sleep.
• Excessive drowsiness during the day.
• Difficulties with concentration and memory.
• Irritability and mood swings.
• Headaches in the morning.
• Dry mouth in the morning.
• Snoring, stopping breathing during sleep (noticed by a partner).

2.3 Consultation with a doctor:

If you suspect that you have a serious sleep disturbance, it is important to consult a doctor. The doctor can conduct an examination, ask questions about your sleep habits and prescribe additional examinations, such as polysography.

2.4 Polysonography (PSG):

Polysatography is a comprehensive study of sleep, which is carried out in a specialized laboratory. During PSG, various physiological parameters are measured, such as brain activity (EEG), eye movements (EOG), muscle activity (EMG), heart rhythm (ECG), respiration and oxygen level in the blood. PSG allows you to diagnose various sleep disturbances, such as Soas, restless legs syndrome, periodic movements of the limbs in a dream and others.

Section 3: Sleep hygiene: the basis of good sleep

Sleep hygiene is a set of habits and practices aimed at improving the quality of sleep. Compliance with sleep hygiene rules is the first and most important step towards healthy sleep.

3.1 regular sleep schedule:

• Go to bed and wake up at the same time every day, even on weekends. This helps to regulate circus rhythms and improves sleep quality.
• Try not to deviate from your sleep schedule for more than an hour.

3.2 Creating a relaxing environment before going to bed:

• Create a calm and relaxing atmosphere in the bedroom. Make sure that the bedroom is dark, quiet and cool.
• Use dense curtains, bears or white noise generator to minimize noise and light.
• Maintain a comfortable temperature in the bedroom (usually about 18-20 degrees Celsius).

3.3 relaxing ritual before bedtime:

• Develop a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. It can be reading a book, listening to calm music, taking a warm bath or meditation.
• Avoid using electronic devices (phones, tablets, computers) at least an hour before bedtime.

3.4 comfortable bed and bedding:

• Invest in a comfortable bed, mattress and pillows. The mattress should be rigid enough to maintain the spine, but also soft enough to provide comfort.
• Use natural, breathing fabrics for bedding, such as cotton or flax.
• Spend the bedding regularly to get rid of dust ticks and allergens.

3.5 proper nutrition and drink:

• Avoid eating heavy, fatty or spicy foods before bedtime.
• Limit the use of caffeine and alcohol, especially in the afternoon. Caffeine is a stimulant that can impede falling asleep. Alcohol can help fall asleep, but it violates the structure of sleep and leads to frequent awakening at night.
• Do not drink too much liquid before bedtime so as not to wake up at night to visit the toilet.
• If you are hungry before bedtime, eat a light snack, such as a banana or handful of nuts.

3.6 Physical activity:

• Regular physical activity is useful for sleeping, but avoid intense training before bedtime. It is best to play sports in the morning or early in the evening.
• If you cannot play sports, just take a walk in the fresh air.

3.7 sunlight:

• Spend enough time in the fresh air and under the sunlight during the day. Sunlight helps to regulate circadian rhythms and improves sleep quality.

3.8 Avoid daytime sleep:

• If you feel problems with sleep at night, avoid daytime sleep. If you need to take a nap, limit it for 20-30 minutes and do not sleep after 15:00.

Section 4: Additional Sleep Strategies

If compliance with sleep hygiene rules is not enough, you can use additional strategies to improve sleep.

4.1 Cognitive-behavioral therapy for insomnia (KPT):

KPT B is an effective method of treating insomnia, which is aimed at changing negative thoughts and behavior associated with sleep. KPT B includes the following components:

• Control of incentives: Go to bed only when you feel drowsiness. If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness again. Do not use a bed for other activities such as reading, watching TV or work.
• Sleep restriction: Limit the time spent in bed until the actual time of sleep. This helps to strengthen the desire to sleep.
• Cognitive therapy: Identification and change in negative thoughts and beliefs of sleep.
• Sleep hygiene: Compliance with the rules of sleep hygiene described above.
• Relaxation methods: The use of relaxation techniques, such as breathing exercises, progressive muscle relaxation and meditation to reduce anxiety and stress.

KPT B is usually carried out under the guidance of a qualified specialist.

4.2 Relaxation methods:

• Respiratory exercises: Slow, deep breathing can help reduce anxiety and relax. Try your belly breathing: put your hand on your stomach and slowly inhale through your nose, feeling your stomach rises. Slowly exhale through the mouth, feeling the stomach falls.
• Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups. Start with the muscles of the feet and gradually move up the body.
• Meditation and awareness: Meditation and awareness help to focus on the present moment and let go of restless thoughts. There are many meditation techniques, choose the one that suits you more.
• Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps to improve sleep.

4.3 Biological feedback (BOS):

Bos is a method that allows people to control their physiological processes, such as brain activity, heart rhythm and muscle stress. With the help of BOS, you can learn to relax and improve sleep.

4.4 Supplements:

Some additives can help improve sleep, but before their use it is necessary to consult a doctor.

• Melatonin: Melatonin is a hormone that regulates the dream. Melatonin additives can help with insomnia, especially in violation of circadian rhythms. Start with a low dose (0.5-1 mg) and take it 30-60 minutes before bedtime.
• Magnesium: Magnesium is a mineral that plays an important role in the regulation of sleep. Magnesium deficiency can lead to insomnia. Take magnesium in the form of glycinite or citrate, since these forms are better absorbed.
• Valerian: Valerian is a plant that has a calming effect. Valerian can help with insomnia and anxiety.
• Chamomile: Chamomile is another plant tool that has a calming effect. Tea with chamomile can help relax and prepare for sleep.
• L-triptophan: L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. L-tripthophanes can help improve sleep.

4.5 drugs:

In some cases, the doctor may prescribe drugs for the treatment of insomnia. However, insomnia medications should be used only under the supervision of a doctor and for a short period of time, as they can cause side effects and addiction.

Section 5: specific sleep problems after 40

Some sleep problems are more common after 40 years.

5.1 Obstructive Apnoe SNA Syndrome (SOAS):

Soas is a common sleep disturbance, which is characterized by breathing stops during sleep. Respiratory stops lead to a decrease in the level of oxygen in the blood and frequent awakening at night. Soas can cause daytime drowsiness, headaches, increased blood pressure, cardiovascular diseases and other health problems. Risk factors for the development of Soas include excess weight, obesity, male gender, age over 40 years and family predisposition.

• Symptoms of Soas: Snoring, breathing stops during sleep (noticed by a partner), daytime drowsiness, headaches in the morning, dry mouth in the morning, irritability, difficulties with concentration and memory.
• SOAS Diagnostics: Polysonography (PSG).
• SOAS Treatment: CPAP therapy (constant positive pressure in the respiratory tract), surgical intervention, change in lifestyle (weight loss, rejection of alcohol and smoking before bedtime).

5.2 Restless legs syndrome (SBN):

SBN is a neurological disorder, which is characterized by unpleasant sensations in the legs that arise mainly in the evening and night and are accompanied by an insurmountable desire to move their feet. Foot movement temporarily facilitates discomfort. SBN can seriously violate the dream.

• SBN symptoms: Unpleasant sensations in the legs (itching, burning, tingling, crawling goosebumps), the desire to move your feet, the deterioration of symptoms in the evening and night, relief symptoms when moving with your legs.
• Diagnosis of SBN: It is based on clinical signs.
• SBN treatment: Medicines (dopaminergic drugs, anticonvulsants), iron additives (with iron deficiency), lifestyle change (regular physical activity, rejection of caffeine and alcohol).

5.3 Necture:

Nokturia is frequent urination at night. Nokturia can be caused by various factors, such as an increase in the prostate gland in men, a decrease in the production of antidiuretic hormone with age, heart failure, diabetes and diuretic drugs.

• Symptoms of Nokturia: Frequent urination at night, the need to get into the toilet more than twice per night.
• Nokturia Diagnosis: Maintaining a diary of urination, examination by a doctor.
• Nokturia treatment: Treatment of the underlying disease that causes Nocturia, restriction of fluid intake before bedtime, drugs (anticholinergic drugs, desmopressin).

Section 6: Sleep and chronic diseases

Chronic diseases can directly affect sleep, and sleep disturbances, in turn, can aggravate chronic diseases.

6.1 Pain:

Chronic pain can seriously disrupt sleep. The pain makes it difficult to fall asleep, leads to frequent awakening at night and makes the dream less refreshing.

• Strategies for improving sleep in chronic pain: Anesthetic drugs, physiotherapy, cognitive-behavioral therapy for pain, relaxation methods, comfortable bed and pillows, temperature regulation in the bedroom.

6.2 Diabetes:

Diabetes can lead to sleep disturbances, such as Nokturia, restless legs syndrome and sleep apnea. The lack of sleep, in turn, can worsen control of blood sugar.

• Strategies for improving sleep with diabetes: Maintaining a stable blood sugar, regular physical activity, compliance with sleep hygiene rules, treatment of concomitant sleep disturbances (Nocturia, SBN, APNOW of sleep).

6.3 Cardiovascular diseases:

Sleep disorders, such as sleep apnea and insomnia, increase the risk of developing cardiovascular diseases, such as hypertension, stroke and heart failure.

• Strategies for improving sleep with cardiovascular diseases: Treatment of sleep apnea (if any), compliance with sleep hygiene rules, stress management, regular physical activity, healthy nutrition.

6.4 Diseases of the thyroid gland:

Diseases of the thyroid gland, such as hyperthyroidism and hypothyroidism, can lead to sleep disturbances. Hyperthyroidism (increased thyroid function) can cause insomnia and anxiety. Hypothyroidism (reduced thyroid function) can cause fatigue and drowsiness.

• Strategies for improving sleep in thyroid diseases: Treatment of the underlying thyroid disease, compliance with sleep hygiene rules, stress management.

Section 7: Special tips for women after 40

Hormonal changes associated with menopause can seriously affect women after 40 years.

7.1 Time control:

Tucks are sudden sensations of heat that can be accompanied by sweating and rapid heartbeat. Tucks often break the dream.

• Tids management strategies: Avoid triggers (acute foods, alcohol, caffeine, stress), wear clothing made of natural fabrics, maintain cool temperature in the bedroom, use cooling pillows or mattresses, take a cool shower before bedtime, use hormonal therapy (under the supervision of a doctor), use vegetables (black clopone, soy).

7.2 Office of anxiety and depression:

Anxiety and depression often accompany menopause and can lead to sleep disturbances.

• Axiety and Depression Management Strategies: Cognitive-behavioral therapy, meditation, yoga, physical activity, social support, antidepressants (under the supervision of a doctor).

7.3 Hormonal therapy:

Hormonal therapy (GT) can help alleviate the symptoms of menopause, such as tides, and improve sleep. However, GT has its own risks and contraindications. Discuss with the doctor if hormone therapy is suitable for you.

Section 8: Technology and Sleep

Modern technologies can both help and interfere with sleep.

8.1 sleeping apps:

There are many sleeping applications that can help track sleep, create a relaxing atmosphere before bedtime and improve sleep quality.

• Sleep tracking applications: These applications use accelerometers in your phone or smart watch to track your movements during sleep and determine the phases of sleep.
• Applications for creating a relaxing atmosphere before bedtime: These applications offer relaxing sounds, music, meditation and breathing exercises.
• Applications for a smart alarm clock: These applications wake you up at the best moment in the sleep cycle when you are in the phase of easy sleep, so that you wake up more rested.

8.2 Blue light:

Blue light radiated by the screens of electronic devices suppresses the production of melatonin and complicates the falling asleep.

• Tips for reducing the effects of blue light: Avoid the use of electronic devices at least an hour before bedtime, use blue light filters on your devices, install light bulbs with warm light in the bedroom.

Section 9: Sleep and work

Work can affect sleep, especially if you have an irregular work schedule or night shifts.

9.1 The irregular work schedule:

The irregular work schedule violates circadian rhythms and can lead to insomnia, fatigue and other health problems.

• Tips for people with an irregular work schedule: Try to maintain the most regular sleep schedule, even on weekends, create a dark, quiet and cool atmosphere for sleeping, use sleeping mask and Berushi to minimize noise and light, take melatonin (under the supervision of a doctor) to help regulate circadian rhythms, avoid using caffeine and alcohol before bedtime.

9.2 Stress at work:

Stress at work can lead to anxiety, depression and sleep disturbances.

• Stress management tips at work: Manage your time, delegate tasks, take breaks during the day, engage in physical activity, use relaxation methods, contact your colleagues, friends or specialists for support.

Section 10: Support and resources

If you experience serious sleep problems, it is important to seek support for specialists.

• Doctors: Therapist, somnologist, neurologist, psychiatrist.
• Psychologists and psychotherapists: Specialists in cognitive-behavioral therapy for insomnia.
• Online resources: Websites dedicated to sleep and sleep disturbances.
• Support groups: Groups of people who experience similar sleep problems.

Improving sleep after 40 years is a process that requires time and effort. Be patient to yourself and do not give up if you do not see the results at once. Compliance with sleep hygiene rules, the use of additional strategies and seeking professional assistance, if necessary, will help you improve the quality of sleep and quality of life.