Healthy sleep after 50: how to establish a mode

Healthy sleep after 50: how to establish a mode

Chapter 1: Physiological changes and their impact on sleep after 50 years

With age, our body undergoes a number of physiological changes that significantly affect the quality and duration of sleep. These changes relate to the hormonal background, the work of internal organs, and even the structures of the brain itself. Understanding these processes is the first step to establish a healthy sleep regime.

• Reducing the production of melatonin: Melatonin, often called the “hormone of sleep”, regulates circus rhythms, determining the periods of wakefulness and sleep. After 50 years, the production of melatonin is significantly reduced. This leads to a violation of natural rhythms, making sleep more superficial and intermittent. A person may experience falling asleep, frequent night awakening, and early awakening in the morning. A decrease in the level of melatonin is also associated with a decrease in the duration of the deep phase of sleep, which is the most restorative.

  • The role of melatonin in sleep regulation: Melatonin not only helps to fall asleep, but also plays an important role in maintaining a sleep cycle. It affects the duration of various phases of sleep, including the fast sleep phase (REM-SOCA), during which information processing and memory consolidation occurs. A decrease in melatonin can disrupt this phase, worsening cognitive functions.

  • Factors affecting the production of melatonin: In addition to age, other factors, such as the effect of bright light in the evening (especially blue light from screens), stress, and some drugs, affect the production of melatonin.

• Hormonal changes in women: Menopause, the inevitable stage in the life of every woman, has a significant impact on sleep. A decrease in estrogen and progesterone levels causes a number of physiological changes that can lead to insomnia.

  • Tucks and night sweating: The tides characterized by a feeling of heat and sweating are one of the most common symptoms of menopause. They often arise at night, breaking sleep and leading to frequent awakening.

  • Mood changes and anxiety: Hormonal vibrations during menopause can also cause mood changes, anxiety, and irritability, which, in turn, can worsen sleep.

  • The lack of estrogen and its influence on the dream: Estrogen plays an important role in the regulation of sleep, affecting the production of serotonin, neurotransmitter, which regulates mood and sleep. A decrease in estrogen levels can lead to serotonin deficiency, which worsens the quality of sleep.

• Hormonal changes in men: In men with age, there is also a decrease in testosterone levels, although more gradually than in women. This decrease can lead to various sleep problems.

  • Night Apnae of sleep: A decrease in testosterone level is associated with an increase in the risk of obstructive sleep apnea, a state in which breathing periodically ceases during sleep.

  • Sleep disorders and a decrease in libido: The low level of testosterone can also cause sleep disturbances, a decrease in libido, and fatigue, which, in turn, can aggravate sleep problems.

• Changes in the work of the bladder: With age, the frequency of urination increases, especially at night (nicturia). This may be due to the weakening of the muscles of the bladder or with changes in the regulation of the hormone, which is responsible for fluid retention in the body.

  • The influence of nicturia on sleep: Frequent night trips to the toilet significantly violate sleep, leading to frequent awakening and reducing the duration of deep sleep.

  • Causes of Nicemuria: In addition to age -related changes, nicemur can be caused by other factors, such as the use of a large amount of liquid before bedtime, drinking alcohol and caffeine, as well as some medical conditions, such as diabetes and heart failure.

• Age -related changes in the brain: With age, changes occur in the structure and functions of the brain, which also affect sleep.

  • Reducing the number of neurons: With age, there is a gradual decrease in the number of neurons in the brain, especially in areas responsible for the regulation of sleep.

  • Changes in circadian rhythms: Circat rhythms become less stable with age, which makes it difficult to maintain a regular sleep regime.

  • Increased susceptibility to noise and light: Older people become more sensitive to external stimuli, such as noise and light that they can violate their sleep.

Chapter 2: Medical conditions affecting sleep after 50 years

A number of medical conditions that are more common in old age can have a significant impact on sleep. Timely diagnosis and treatment of these conditions will help improve the quality of sleep.

• Arthritis and other pain syndromes: Chronic pain caused by arthritis, osteochondrosis, and other pain syndromes can significantly violate sleep.

  • The effect of pain on falling asleep and maintenance of sleep: The pain can complicate falling asleep and lead to frequent night awakening.

  • Inflammation and sleep: Inflammation, which often accompanies pain syndromes, can also affect sleep, breaking circadian rhythms and changing the production of hormones that regulate sleep.

  • Treatment of pain syndromes and sleep improvement: Effective treatment of pain syndromes, including the use of painkillers, physiotherapy, and other methods, can significantly improve sleep quality.

• Cardiovascular diseases: Heart failure, arrhythmia, and other cardiovascular diseases can lead to sleep disturbances.

  • Shortness of breath and night bouts of coughing: Cardon failure can cause shortness of breath and night bouts of coughing, which disrupt the dream.

  • Night Apine sleep and cardiovascular diseases: Night sleep apnea is often found in people with cardiovascular diseases and can aggravate their course.

  • Treatment of cardiovascular diseases and improving sleep: Control of cardiovascular diseases using drugs, diets, and physical exercises can help improve the quality of sleep.

• Diabetes sugar: Diabetes mellitus can cause various sleep disturbances, including nicturia, night cramps, and sleep apnea.

  • The effect of blood sugar on sleep: An unstable blood sugar level can disrupt sleep, causing night awakening and a feeling of fatigue in the morning.

  • Night cramps and diabetic neuropathy: Diabetic neuropathy, damage to nerves caused by a high level of blood sugar can lead to night seizures that disrupt the dream.

  • Blood sugar control and sleep improvement: Maintaining a stable blood sugar with a diet, physical exercises, and drugs can help improve sleep quality.

• Chronic obstructive lung disease (COPD): Cobble can cause shortness of breath, cough, and whistling breathing that can break the dream.

  • The influence of COPD on breathing during sleep: Respiratory problems associated with COPD can deteriorate during sleep, leading to frequent awakening and a feeling of fatigue in the morning.

  • Cobble treatment and sleep improvement: Treatment of COPD with bronchodilators, corticosteroids, and oxygen therapy can help improve the quality of sleep.

• Parkinson’s disease: Parkinson’s disease can cause various sleep disturbances, including insomnia, night cramps, and restless legs syndrome.

  • The effect of Parkinson’s disease on movement during sleep: Muscles and tremor, characteristic of Parkinson’s disease, can violate sleep.

  • Parkinson’s restless legs syndrome: The syndrome of restless legs is often found in people with Parkinson’s disease and can cause severe discomfort in the legs that disrupts the dream.

  • Treatment of Parkinson’s disease and sleep improvement: Treatment of Parkinson’s disease with drugs and physiotherapy can help improve sleep quality.

• Depression and anxiety disorders: Depression and anxiety disorders are often accompanied by sleep disturbances, including insomnia and early awakening.

  • The influence of depression on the sleep cycle: Depression can violate the sleep cycle, leading to a decrease in the duration of the deep phase of sleep and increase the duration of the surface phase of sleep.

  • Anxiety and insomnia: Anxiety can cause insomnia, since a person cannot relax and fall asleep.

  • Treatment of depression and anxiety disorders and improving sleep: Treatment of depression and anxiety disorders using antidepressants, psychotherapy, and other methods can help improve sleep quality.

Chapter 3: Medicines and their effect on sleep after 50 years

Many drugs that often prescribe to people over 50 can have a negative effect on sleep. It is important to discuss with the doctor the influence of drugs taken on sleep and, if necessary, consider the possibility of replacing them or adjusting the dose.

• Beta blockers: Beta blockers, often used to treat high blood pressure and cardiovascular diseases, can disrupt the production of melatonin and cause insomnia.

  • The mechanism of action of beta-blockers and their impact on the dream: Beta blockers block beta-adrenergic receptors that participate in the regulation of the nervous system and the production of melatonin. Blocking these receptors can violate sleep.

  • Alternative drugs: The doctor can consider the possibility of replacing beta-blockers with other drugs that do not have such a negative effect on sleep.

• Diuretics: Diuretics, or diuretics, are used to treat high blood pressure and edema. They can cause nicturia, which violates sleep.

  • The influence of diuretics on urination and sleep: Diuretics increase urine production, which leads to frequent night campaigns to the toilet.

  • Recommendations for receiving diuretics: Diuretics should be taken in the morning in order to reduce the risk of nickturius at night.

• Antidepressants: Some antidepressants, especially selective inhibitors of the reverse capture of serotonin (SIOS), can cause insomnia and other sleep disturbances.

  • The influence of SioSCs on sleep: SiOS can increase the level of serotonin in the brain, which can disturb the dream of some people.

  • Other types of antidepressants: The doctor can consider the possibility of prescribing antidepressants who have a lesser impact on sleep, for example, Mirtazapine or Traopodon.

• Corticosteroids: Corticosteroids used to treat various inflammatory diseases can cause insomnia and excitement.

  • The influence of corticosteroids on the nervous system and sleep: Corticosteroids can stimulate the nervous system, causing insomnia and excitement.

  • Minimization of side effects of corticosteroids: Corticosteroids should be taken in the morning and try to use the minimum effective dose.

• Anti -allergic drugs (antihistamines): Some first -generation anti -allergic drugs can cause drowsiness, but can also have a paradoxical effect, causing insomnia in some people.

  • The effect of antihistamines on sleep: Antihistamines block histamine, neurotransmitter, which is involved in the regulation of wakefulness.

  • Alternative anti -allergic drugs: It is preferable to use second -generation anti -allergic drugs that have a lesser effect on drowsiness.

• Drugs for the treatment of Parkinson’s disease: Some drugs for the treatment of Parkinson’s disease can cause insomnia, nightmares, and restless legs syndrome.

  • The effect of drugs for the treatment of Parkinson’s disease on sleep: Preparations for the treatment of Parkinson’s disease can affect the level of dopamine in the brain, which can disturb sleep.

  • Dose correction and time of taking drugs: The doctor can adjust the dose and time of taking drugs to minimize their effect on sleep.

Chapter 4: Sleep hygiene: the basis of healthy sleep after 50 years

Sleep hygiene is a set of rules and habits that contribute to improving the quality of sleep. Compliance with these rules is especially important for people over 50 years old, who often have problems with sleep.

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help strengthen your circus rhythms and improve sleep quality.

  • The importance of regularity: Compliance with the regular sleep regime helps the body to tune in to a certain cycle of sleep and wakefulness, which facilitates falling asleep and awakening.

  • Compliance with the regime on weekends: It is important to try to adhere to a regular sleep regime on weekends, so as not to violate circus rhythms.

• Comfortable bedroom: Provide silence, darkness, and cool in your bedroom. Use dense curtains, take, or fan, if necessary.

  • The temperature in the sleeping room: The optimum temperature in the sleeping bedroom is about 18-20 degrees Celsius.

  • Noise and lighting level: Try to reduce the level of noise and lighting in the bedroom as much as possible.

  • Convenient bed and pillow: Choose a convenient bed and a pillow that provide proper body support during sleep.

• Limiting the use of caffeine and alcohol: Caffeine and alcohol can violate sleep, especially if they are consumed in the afternoon.

  • The influence of caffeine on sleep: Caffeine is a stimulant that can impede falling asleep and cause frequent night awakening.

  • The influence of alcohol on sleep: Alcohol can help fall asleep faster, but it violates the structure of sleep, leading to surface and intermittent sleep.

  • Recommendations for the use of caffeine and alcohol: Try to avoid the use of caffeine and alcohol in the afternoon.

• Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

  • The influence of physical exercises on sleep: Exercises help relieve stress, improve mood, and normalize circus rhythms.

  • Time for physical exercises: It is best to engage in physical exercises in the morning or day.

  • Avoid intense training before bedtime: Intensive training before bedtime can, on the contrary, difficult to fall asleep.

• Relaxation before bedtime: Take a warm bath, read the book, listen to calm music, or practice meditation before bedtime to relax and prepare for sleep.

  • Relaxation techniques: There are many relaxation techniques that can be used before bedtime, such as deep breathing, progressive muscle relaxation, and visualization.

  • Creating a ritual before bedtime: The creation of a ritual before going to bed, consisting of several relaxing actions, can help the body signal that it is time to sleep.

• Avoid using electronic devices before bedtime: Blue light radiated by the screens of electronic devices suppresses the production of melatonin and can disturb sleep.

  • The influence of blue light on the production of melatonin: Blue light imitates daylight, which suppresses the production of melatonin and delayed falling asleep.

  • Using blue light filters: If you need to use electronic devices before bedtime, use blue light filters or special glasses.

  • Alternative classes before bedtime: Instead of using electronic devices before going to bed, read the book, listen to music, or take up other relaxing activities.

• Proper nutrition: Avoid heavy and spicy foods before bedtime. A light snack such as a glass of warm milk or a small portion of yogurt, on the contrary, can help fall asleep.

  • The influence of heavy food on sleep: Heavy food can cause discomfort and heartburn, which can disturb the dream.

  • Tryptophan and dream: Milk and yogurt contain a tripophane, an amino acid that contributes to the production of serotonin and melatonin.

  • Time for dinner: Try to have dinner no later than 2-3 hours before bedtime.

Chapter 5: Methods of treatment of insomnia after 50 years

If sleep hygiene does not help to cope with insomnia, you must consult a doctor to diagnose and prescribe the appropriate treatment. There are several effective methods of treating insomnia, including cognitive-behavioral therapy, drugs, and other methods.

• Cognitive-behavioral therapy (KPT) for insomnia: KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.

  • KPT components: KPT includes several components such as sleep hygiene, stimulus control, sleep restriction, and cognitive therapy.

  • Control of incentives: Control of incentives helps strengthen the connection between the bed and sleep, limiting the time spent in bed without sleep.

  • Sleep restriction: Sleep restriction helps to improve the quality of sleep, reducing the time spent in bed.

  • Cognitive therapy: Cognitive therapy helps to change the negative thoughts and beliefs related to sleep.

• Medicines: The doctor can prescribe drugs for the treatment of insomnia, such as sleeping pills, antidepressants, or melatonin.

  • Snowstocks: Snowstocks can help fall asleep faster and sleep longer, but they can cause side effects, such as drowsiness, dizziness, and addiction.

  • Antidepressants: Some antidepressants, such as trazodon and myrtasapine, can help improve sleep, especially if insomnia is associated with depression or anxiety.

  • Melatonin: Melatonin can help normalize circadian rhythms and improve sleep, especially with violations associated with a decrease in melatonin production.

• State therapy: Light therapy is used to treat circus rhythms, such as sleep phase delay.

  • The mechanism of action of light therapy: Light therapy affects the brain through the eyes, adjusting the production of melatonin and normalize circus rhythms.

  • Conducting light therapy: Light therapy is carried out in the morning using a special lamp emitting bright light.

• Biological feedback (BOS): Bos is a method that allows you to learn how to control physiological processes, such as heart rate, muscle tension, and brain activity.

  • The use of BOS for insomnia: Bos can help reduce muscle tension and anxiety, which helps to improve sleep.

• Alternative treatment methods: Some people find relief from insomnia with alternative treatment methods such as acupuncture, yoga, and herbalus.

  • Acupuncture: Acupuncture can help relieve stress and improve sleep.

  • Yoga: Yoga can help relax, improve mood, and normalize a dream.

  • Travolenia: Some herbs, such as Valerian, Chamomile, and Melissa, have soothing properties and can help improve sleep.

Chapter 6: The role of diet and nutrition in improving sleep after 50 years

Proper nutrition plays an important role in maintaining a healthy sleep. Some products and nutrients can help improve sleep, while others can violate it.

• Refresh products:

  • Triptofan: Triptofan is an amino acid that is involved in the production of serotonin and melatonin. Products rich in treptophan, such as milk, yogurt, turkey, and bananas, can help improve sleep.

  • Magnesium: Magnesium is a mineral that plays an important role in relaxing muscles and the nervous system. Products rich in magnesium, such as green leafy vegetables, nuts, and seeds, can help improve sleep.

  • Calcium: Calcium also plays an important role in relaxing muscles and the nervous system. Products rich in calcium, such as milk, yogurt, and cheese, can help improve sleep.

  • Melatonin: Some products, such as cherries, kiwi, and tomatoes, contain melatonin and can help improve sleep.

• Products that should be avoided before bedtime:

  • Caffeine: Caffeine is a stimulant that can impede falling asleep and cause frequent night awakening.

  • Alcohol: Alcohol can help fall asleep faster, but it violates the structure of sleep, leading to surface and intermittent sleep.

  • Heavy and acute foods: Heavy and spicy food can cause discomfort and heartburn, which can disturb the dream.

  • Sweet products: Sweet foods can cause a sharp jump in blood sugar, which can disturb the dream.

• Meding recommendations to improve sleep:

  • Have dinner no later than 2-3 hours before bedtime: This will give your body time to digest food and will not break your sleep.

  • Avoid the use of caffeine and alcohol in the afternoon: Caffeine and alcohol can violate sleep, even if they are consumed a few hours before bedtime.

  • If necessary, eat a light snack before bedtime: A light snack such as a glass of warm milk or a small portion of yogurt, on the contrary, can help fall asleep.

  • Drink enough water during the day: Dehydration can cause fatigue and irritability, which can disturb the dream.

  • Include products that contribute to sleep in your diet: Products rich in triple, magnesium, calcium, and melatonin can help improve sleep.

Chapter 7: Psychological aspects of healthy sleep after 50 years

The psychological state of a person has a significant impact on sleep. Stress, anxiety, depression, and other psychological problems can lead to insomnia.

• Stress and insomnia: Stress is one of the most common causes of insomnia.

  • The effect of stress on the nervous system and sleep: Stress activates the sympathetic nervous system, which leads to an increase in the production of cortisol, stress hormone. A high level of cortisol can complicate falling asleep and cause frequent night awakening.

  • Stress management methods: There are many stress management methods, such as meditation, yoga, breathing exercises, and progressive muscle relaxation.

• Anxiety and insomnia: Anxiety can cause insomnia, since a person cannot relax and fall asleep.

  • The influence of anxiety on thoughts and sleep: Anxious thoughts can take the mind before bedtime, making it difficult to fall asleep.

  • Anxiety management methods: There are anxiety management methods.

• Depression and insomnia: Depression is often accompanied by sleep disturbances, including insomnia and early awakening.

  • The influence of depression on the sleep cycle: Depression can violate the sleep cycle, leading to a decrease in the duration of the deep phase of sleep and increase the duration of the surface phase of sleep.

  • Depression treatment and sleep improvement: Treatment of depression using antidepressants, psychotherapy, and other methods can help improve sleep quality.

• Loneliness and social isolation: Loneliness and social isolation can negatively affect sleep.

  • The influence of loneliness on mental health and sleep: Loneliness can lead to depression, anxiety, and stress, which, in turn, can violate sleep.

  • Social activity and improving sleep: Social activity, communication with friends and family, participation in interest clubs, and volunteer activities can help reduce loneliness and improve sleep.

• Positive thinking and optimism: Positive thinking and optimism can help improve sleep.

  • The influence of positive thinking on the nervous system and sleep: Positive thinking can reduce stress and anxiety, which helps to improve sleep.

  • Methods of development of positive thinking: There are methods of development of positive thinking, such as keeping a diary of gratitude, affirmation, and focus on positive aspects of life.

Chapter 8: Creating an optimal sleep for sleeping: Practical advice

The environment plays an important role in the quality of our sleep. Creating an optimal sleep for sleep can significantly improve its quality and duration.

• Bedroom optimization:

  • Darkness: Complete darkness in the bedroom is a prerequisite for a healthy sleep. Use dense curtains to block light from the street, and avoid the use of nightlights or electronic devices before bedtime.

  • Silence: Silence in the bedroom is also important for a healthy sleep. Use the Berushi or white noise generator to block external noises.

  • Cool: The optimum temperature in the sleeping bedroom is about 18-20 degrees Celsius. Cool temperature helps to reduce body temperature, which contributes to falling asleep.

  • Ventilation: Good ventilation in the bedroom is important to ensure the flow of fresh air. Open the window before bedtime or use the fan.

  • Convenient bed and pillow: Choose a convenient bed and a pillow that provide proper body support during sleep. The mattress should be rigid enough to maintain the spine, and the pillow should be so height to support the head and neck in the correct position.

  • Lack of electronic devices: Avoid using electronic devices in the bedroom, such as TV, computer, and smartphone. Blue light radiated by the screens of electronic devices suppresses the production of melatonin and can disturb sleep.

• Ritual before going to bed: The creation of a ritual before going to bed can help signal the body that it is time to sleep.

  • Examples of rituals before bedtime: Take a warm bath, read the book, listen to calm music, or practice meditation before bedtime.

  • Squeare of actions: The ritual before bedtime should consist of several consistent actions that are performed every evening at the same time.

  • Relaxing actions: All actions included in the ritual before bedtime should be relaxing and contribute to a decrease in stress and anxiety.

• Life change change:

  • Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

  • Proper nutrition: Proper nutrition plays an important role in maintaining a healthy sleep. Avoid heavy and spicy foods before bedtime, and consume products that promote sleep.

  • Limiting the use of caffeine and alcohol: Caffeine and alcohol can violate sleep, especially if they are consumed in the afternoon.

  • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help strengthen your circus rhythms and improve sleep quality.

Chapter 9: When to consult a doctor about sleep problems

It is not always possible to cope with sleep problems yourself. In some cases, you must consult a doctor to diagnose and prescribe the appropriate treatment.

• Signs indicating the need to see a doctor:

  • Insomnia lasting more than a few weeks: If you have insomnia, which lasts more than a few weeks, this can be a sign of a more serious health problem.

  • Drowsiness during the day: If you feel drowsiness during the day, even if you sleep enough time at night, this may be a sign of sleep disturbance.

  • Snoring and stopping breathing in a dream: Snoring and stopping breathing in a dream can be a sign of obstructive apnea of ​​sleep, a serious violation, which can lead to cardiovascular diseases.

  • Restless legs syndrome: The syndrome of restless legs can cause severe discomfort in the legs that disrupts the dream.

  • Night convulsions: Night convulsions can be a sign of various medical conditions, such as diabetes and epilepsy.

  • Unusual movements during sleep: Unusual movements during sleep, such as walking in a dream and conversations in a dream, can be a sign of sleep disturbance.

  • Insomnia associated with other medical conditions: If you have any medical conditions, such as depression, anxiety, cardiovascular diseases, or diabetes that can affect your sleep, you must consult a doctor.

• What questions to ask a doctor:

  • What are the possible causes of my insomnia?
  • What examinations do I need to go through?
  • What treatment methods do you recommend?
  • What side effects can the drugs that you prescribe to me have?
  • What changes in lifestyle can I make to improve my dream?

• Which doctor to contact:

  • Therapist: The therapist can conduct an initial inspection and send you to a specialist, if necessary.

  • Somnologist: Somnologist is a doctor who specializes in the diagnosis and treatment of sleep disorders.

  • Psychiatrist: If your insomnia is associated with depression, anxiety, or other mental problems, you may need a consultation with a psychiatrist.

Chapter 10: Prevention of sleep problems after 50 years

Prevention of sleep problems is an important aspect of maintaining health and prosperity in old age. Compliance with simple rules and habits can help prevent the development of insomnia and other sleep disturbances.

• Healthy lifestyle:

  • Regular physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training just before bedtime.

  • Proper nutrition: Proper nutrition plays an important role in maintaining a healthy sleep. Avoid heavy and spicy foods before bedtime, and consume products that promote sleep.

  • Limiting the use of caffeine and alcohol: Caffeine and alcohol can violate sleep, especially if they are consumed in the afternoon.

  • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help strengthen your circus rhythms and improve sleep quality.

  • Maintaining a healthy weight: Overweight and obesity can increase