Healthy sleep after 40: how to get enough sleep
Section 1: Change of sleep after 40 years – what happens?
Dream, like many other physiological processes, undergoes changes with age. After 40 years, these changes can become more noticeable, leading to a deterioration in the quality and duration of sleep. Understanding these changes is the first step to improving sleep hygiene.
- Reducing the production of melatonin: Melatonin is a hormone that regulates the sleeping cycle. Its production naturally decreases with age, which can make it difficult to fall asleep and contribute to more superficial sleep. The level of melatonin, the peak of which falls on childhood and youth, gradually decreases, which affects circus rhythms. This hormonal shift makes the elderly more susceptible to insomnia and other sleep disturbances.
- Changes in the structure of sleep: The deep stages of sleep (stages 3 and 4 non-email) become shorter and less intense. These stages are important for physical restoration, consolidation of memory and immune function. The reduction in the time spent in a deep dream can lead to a feeling of fatigue and lethargy even after a sufficient duration of sleep. The number of awakening also increases during the night, which leads to fragmentation of sleep and the deterioration of its quality.
- Increased sensitivity to external factors: With age, people become more susceptible to noise, light and temperature changes. These factors can easily break the dream, especially if it becomes more fragile. A decrease in the ability to adapt to external stimuli makes the creation of an ideal environment for sleeping even more important.
- Hormonal changes: In women during menopause and in men with an age -related decrease in testosterone, sleep disturbances may occur. Tucks, night sweating and other symptoms of menopause can significantly worsen sleep. A decrease in testosterone levels in men can also lead to sleep disturbances, including apnea in a dream.
- Medical conditions and medicines: Various medical conditions, such as arthritis, back pain, heart disease and night urination (nicturia), can violate sleep. In addition, some drugs taken to treat these conditions may have side effects that affect sleep. It is important to discuss with the doctor the influence of drugs taken on sleep.
- Changing circadian rhythms: Circat rhythms, internal biological clocks that regulate the sleeping cycle can move with age. This can lead to earlier falling asleep and awakening, which is not always convenient for people who lead an active social lifestyle.
- Psychological factors: Stress, anxiety and depression, which can be associated with life changes, such as retirement, loss of loved ones or health problems, can also contribute to sleep disturbances.
Section 2: Factors affecting sleep after 40 years
The quality of sleep after 40 years is affected by many factors, both internal and external. Awareness of these factors allows us to purposefully work on their correction.
- Diet:
- Caffeine and alcohol: The use of caffeine and alcohol, especially in the afternoon and evening, can seriously break the dream. Caffeine is a stimulant that can make it difficult to fall asleep and cause frequent awakening. Alcohol, although it can cause drowsiness at first, subsequently leads to fragmented sleep and suppresses the REM-phase.
- Heavy food: The use of heavy, fatty foods before bedtime can cause discomfort and stomach disorder, which will make it difficult to fall asleep.
- Dehydration: Dehydration can lead to night cramps and headaches that violate sleep. It is important to drink enough water during the day, but limit the consumption of fluids before bedtime.
- Refresh products: Some products, such as cherries, kiwi, almonds and walnuts, contain melatonin or tripophanes that can contribute to sleep.
- Physical activity:
- Regular exercises: Regular physical exercises are useful for overall health and can improve sleep. However, it is important to avoid intense training immediately before going to bed, as this can increase the level of adrenaline and make it difficult to fall asleep.
- Training time: The optimal time for training is morning or day.
- Lack of activity: The lack of physical activity can lead to a deterioration in sleep.
- Stress and anxiety:
- Everyday stress: Everyday stress related to work, family or financial problems can lead to insomnia.
- Alarm disorders: An alarming disorders, such as generalized anxiety disorder or panic attacks, can seriously violate the dream.
- Relaxation methods: Relaxation methods, such as meditation, yoga and deep breath, can help reduce stress and anxiety and improve sleep.
- Environment:
- Temperature: The optimum temperature in the bedroom for sleeping is 16-18 degrees Celsius. Too high or too low temperature can disturb a dream.
- Noise: Noise, even quiet, can interfere with sleep. Use Berushi, white noise or sounds of nature to disguise unwanted sounds.
- World: Light, especially the blue light from the screens of electronic devices, suppresses the production of melatonin and makes it difficult to fall asleep. Darry the bedroom and avoid using electronic devices before bedtime.
- Convenient mattress and pillow: An uncomfortable mattress and pillow can lead to pain in the back and neck, breaking sleep.
- Medical conditions:
- Apnee in a dream: Apnee in a dream is a serious sleep disturbance in which a person stops breathing for short periods of time during the night. This can lead to fatigue, headaches and increased risk of cardiovascular diseases.
- Restless legs syndrome: Restless legs syndrome is a neurological disorder characterized by an insurmountable desire to move his legs, especially at rest. This can significantly violate the dream.
- Chronic pain: Chronic pain, such as arthritis or back pain, can make it difficult to fall asleep and lead to frequent awakening.
- Night urination (nicturia): Frequent night urination can violate sleep.
- Medication:
- Side effects: Some drugs, such as diuretics, beta-blockers and antidepressants, may have side effects that affect sleep.
- Reception time: The time of taking drugs can also affect sleep. For example, diuretics should be taken in the morning to avoid night urination.
Section 3: Sleep hygiene – the basis of a healthy sleep
Sleep hygiene is a set of habits and practices aimed at improving the quality and duration of sleep.
- Sleep mode:
- Go to bed and get up at the same time: Try to go to bed and get up at the same time every day, even on weekends. This helps to regulate circadian rhythms and improves sleep.
- Avoid daytime sleep: Daytime sleep can disrupt night sleep, especially if it lasts more than 30 minutes. If you need to take a nap in the afternoon, do it in the morning and limit the duration of sleep.
- Creating a relaxing atmosphere before bedtime:
- Ritual before going to bed: Develop a relaxing ritual before bedtime, which will help you calm down and prepare for sleep. It can be a warm bath, reading a book, listening to calm music or meditation.
- Avoid using electronic devices: Avoid using electronic devices such as smartphones, tablets and computers, an hour before bedtime. The blue light emitted by these devices suppresses the production of melatonin and complicates the falling asleep.
- Dark, quiet and cool bedroom: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or white noise to create an optimal sleeping atmosphere.
- Diet and physical activity:
- Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol, especially in the afternoon and evening.
- Do not eat heavy food before bedtime: Do not eat heavy food before bedtime. If you are hungry, have a snack with something light, for example, fruit or yogurt.
- Regular exercises: Regular physical exercises are useful for sleeping, but avoid intense training immediately before bedtime.
- Stress management:
- Relaxation techniques: Use relaxation techniques, such as meditation, yoga and deep breath to reduce stress and anxiety.
- Diary maintenance: Keeping a diary can help you cope with stress and anxiety, recording your thoughts and feelings.
- Professional help: If you experience severe stress or anxiety, seek professional help to a psychologist or psychotherapist.
- Restriction of time spent in bed:
- Do not lie in bed if you can’t fall asleep: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing, for example, reading a book. Return to bed when you feel drowsiness.
- Use the bed only for sleep and sex: Do not use a bed for work, watching a TV or other classes that can be associated with wakefulness.
Section 4: Diet and additives to improve sleep
Proper nutrition and supplements can play an important role in improving the quality of sleep.
- Refresh products:
- Cherry: Cherry contains melatonin, a hormone that regulates the sleeping cycle. Studies have shown that the use of cherry juice can improve sleep.
- Kiwi: Kiwi contain antioxidants and serotonin, which can contribute to sleep.
- Almonds and walnuts: Almonds and walnuts contain magnesium and tripophanes that can help relax and improve sleep.
- Warm milk: Warm milk contains a tripophane that can contribute to sleep.
- Chamomile tea: Romashki tea has soothing properties and can help relax before going to bed.
- Products that should be avoided:
- Caffeine: Caffeine is a stimulant that can make it difficult to fall asleep and cause frequent awakening. Avoid the use of caffeine, especially in the afternoon and evening.
- Alcohol: Alcohol, although it can cause drowsiness at first, subsequently leads to fragmented sleep and suppresses the REM-phase.
- Sugar and processed products: Sugar and processed foods can cause leaps for blood sugar, which can disrupt sleep.
- Heavy food: The use of heavy, fatty foods before bedtime can cause discomfort and stomach disorder, which will make it difficult to fall asleep.
- Addings to improve sleep:
- Melatonin: Melatonin is a hormone that regulates the sleeping cycle. Melatonin additives can help improve sleep, especially with insomnia associated with violation of circadian rhythms. It is important to consult a doctor before taking melatonin in order to determine the correct dosage and exclude contraindications.
- Magnesium: Magnesium is a mineral that helps to relax and improve sleep. Magnesium deficiency can lead to insomnia.
- Valerian: Valerian is a plant that has soothing properties and can help improve sleep.
- Triptofan: Triptofan is an amino acid that turns into serotonin and melatonin, hormones that regulate sleep.
- L-theanine: L-theanine is an amino acid contained in green tea, which can help relax and improve sleep.
- Important: Before taking any additives, you need to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
Section 5: Exercises and relaxation for healthy sleep
Physical activity and relaxation techniques play an important role in improving the quality of sleep.
- Exercise:
- Regular exercises: Regular physical exercises are useful for overall health and can improve sleep. However, it is important to avoid intense training immediately before going to bed, as this can increase the level of adrenaline and make it difficult to fall asleep.
- Training time: The optimal time for training is morning or day.
- Types of exercises: Any types of exercises that you like are suitable, such as walking, running, swimming, yoga or dancing.
- Relaxation:
- Meditation: Meditation is a powerful tool for reducing stress and anxiety and improving sleep. There are many different types of meditation, so find the one that suits you.
- Yoga: Yoga combines physical exercises, breathing techniques and meditation, which makes it a great way to relax and improve sleep.
- Deep breath: Deep breathing is a simple relaxation technique that can be practiced anywhere and anytime. Make a few deep breaths, focusing on your breath to calm down and relax.
- Progressive muscle relaxation: Progressive muscle relaxation is a technique in which you alternately strain and relax various muscle groups in the body. This can help relieve stress and improve sleep.
- Autogenic training: Autogenic training is a self -hypnosis technique that helps to relax and reduce stress.
- Massage: Massage can help relieve tension in the muscles and improve sleep.
- Aromatherapy: Some essential oils, such as lavender, chamomile and sandalwood, have soothing properties and can help improve sleep.
Section 6: Creation of the perfect sleeping bedroom
The environment in which you sleep plays an important role as your sleep.
- Temperature: The optimum temperature in the bedroom for sleeping is 16-18 degrees Celsius. Too high or too low temperature can disturb a dream.
- Noise: Noise, even quiet, can interfere with sleep. Use Berushi, white noise or sounds of nature to disguise unwanted sounds.
- World: Light, especially the blue light from the screens of electronic devices, suppresses the production of melatonin and makes it difficult to fall asleep. Darry the bedroom and avoid using electronic devices before bedtime. Use dense curtains to block the outer light.
- Ventilation: Good ventilation is important for a healthy sleep. Open the window or use the fan to provide air circulation in the bedroom.
- Convenient mattress and pillow: An uncomfortable mattress and pillow can lead to pain in the back and neck, breaking sleep. Invest in a high -quality mattress and pillow that support your body and provide comfort.
- Purity: Regularly erase bedding and ventilate the bedroom to maintain cleanliness and freshness.
- Colors: Choose calm and relaxing colors for the bedroom, such as blue, green or gray.
- Minimalism: Avoid the clutter of the bedroom. The fewer things in the bedroom, the calmer and relaxing it will be.
- Fragrances: Use aromas that contribute to relaxation, such as lavender or chamomile.
Section 7: Sleep and hormonal changes after 40 years
Hormonal changes taking place after 40 years can have a significant impact on sleep.
- Women:
- Menopause: Menopause is a period in a woman’s life when menstruation stops. This is accompanied by a significant decrease in the level of estrogen and progesterone, which can lead to tide, night sweating and other symptoms that violate sleep.
- Tucks: Tucks are sudden sensations of heat that can occur during the day or night. They can significantly break the dream.
- Night sweating: Night sweating are the ebbs that occur at night and accompanied by abundant sweating.
- Recommendations:
- Hormonal therapy: Hormone therapy can help alleviate the symptoms of menopause, including sleep disturbances. However, it is important to discuss the risks and advantages of hormonal therapy with the doctor.
- Alternative methods: Alternative methods, such as phytoestrogens, yoga and meditation, can also help alleviate the symptoms of menopause and improve sleep.
- Sleep hygiene: Compliance with sleep hygiene rules are especially important for women during menopause.
- Men:
- Age -related Androgen deficiency (hypogonadism): With age, the level of testosterone in men can decrease, which can lead to sleep disturbances, a decrease in libido, fatigue and other symptoms.
- Apnee in a dream: A decrease in testosterone levels can increase the risk of apnea in a dream.
- Recommendations:
- Replacement therapy with testosterone: Testosterone replacement therapy can help improve sleep and relieve other symptoms of hypogonadism. However, it is important to discuss with the doctor the risks and advantages of replacement therapy with testosterone.
- Healthy lifestyle: A healthy lifestyle, including proper nutrition, regular exercises and stress management, can help maintain testosterone levels and improve sleep.
- Screening on apnea in a dream: Men with Apnoe symptoms in a dream are recommended to undergo screening.
Section 8: Medical states affecting sleep after 40 years
Various medical conditions can violate sleep after 40 years.
- Apnee in a dream:
- Description: Apnee in a dream is a serious sleep disturbance in which a person stops breathing for short periods of time during the night.
- Symptoms: Symptoms of apnea in a dream include snoring, daytime drowsiness, headaches, night urination and difficulties with concentration.
- Diagnosis: Diagnosis of apnea in a dream is carried out using polysonography (sleep research).
- Treatment: Apnee treatment in a dream may include CPAP therapy (constant positive pressure in the respiratory tract), surgical intervention or a change in lifestyle.
- Restless legs syndrome:
- Description: Restless legs syndrome is a neurological disorder characterized by an insurmountable desire to move his legs, especially at rest.
- Symptoms: Symptoms of restless legs syndrome include tingling, burning or itching in the legs, as well as the desire to move your feet to alleviate discomfort.
- Diagnosis: Diagnosis of restless legs syndrome is based on symptoms.
- Treatment: Treatment of restless legs syndrome may include drugs, a change in lifestyle and iron additives.
- Chronic pain:
- Description: Chronic pain is pain that lasts more than three months.
- Influence on the dream: Chronic pain can make it difficult to fall asleep and lead to frequent awakening.
- Treatment: Treatment of chronic pain may include drugs, physiotherapy, acupuncture and other methods.
- Night urination (nicturia):
- Description: Nicemuria is frequent urination at night.
- Reasons: Nicemur can be caused by various factors, such as age, diseases of the bladder, heart failure and diuretics.
- Treatment: Treatment of nicturia depends on the cause.
- Depression and anxiety:
- Influence on the dream: Depression and anxiety can lead to insomnia, frequent awakening and other sleep disturbances.
- Treatment: Treatment of depression and anxiety may include medicines, psychotherapy and a change in lifestyle.
Section 9: Light therapy and circus rhythms
Light therapy is an effective method for regulating circadian rhythms and improving sleep.
- Circus rhythms:
- Description: Circat rhythms are internal biological watches that regulate the sleeping cycle, the production of hormones, body temperature and other physiological processes.
- Light influence: Light is the main factor that affects circus rhythms.
- State therapy:
- Description: Light therapy is the effect of bright light on the eyes for a certain time.
- The mechanism of action: Light therapy helps to regulate circadian rhythms, suppressing the production of melatonin and increasing the level of cortisol.
- Application: Light therapy is used to treat a seasonal affective disorder (SAR), insomnia, sleep disturbances associated with travel, and other conditions.
- Conducting light therapy:
- Time: Light therapy is usually carried out in the morning, within 30-60 minutes.
- Brightness: For light therapy, use special lamps radiating bright light (10,000 suite).
- Safety: Light therapy is usually safe, but some people may have side effects, such as headaches, nausea and eye irritation.
- Consultation with a doctor: Before starting light therapy, you need to consult a doctor.
Section 10: When to consult a doctor about sleep problems
Not all sleep problems require a doctor’s consultation, but in some cases a specialist consultation is necessary.
- Signs requiring a doctor:
- Chronic insomnia: If you experience problems with sleep for more than three months.
- Strong daily drowsiness: If you feel strong drowsiness during the day, despite the sufficient duration of sleep.
- Snoring and stopping breathing in a dream: If you snore and someone notices that you stop breathing in a dream.
- Restless legs syndrome: If you experience an irresistible desire to move your feet, especially at rest.
- Sleep disorders associated with medical conditions: If you have a medical condition that violates the dream.
- Sleep disorders associated with medication: If you take medications that affect sleep.
- Symptoms of depression or anxiety: If you experience symptoms of depression or anxiety that disrupt the dream.
- Self -help ineffectiveness: If you have tried various methods of self -help, but they do not help improve sleep.
- What to expect from a visit to a doctor:
- A history of anamnesis: The doctor will ask about your symptoms, the history of diseases, medications and lifestyle.
- Physical examination: The doctor will conduct a physical examination.
- Sleep research: The doctor may prescribe sleep research (polysography) for the diagnosis of sleep disorders.
- Treatment: The doctor will develop a treatment plan that may include drugs, a change in lifestyle, light therapy or other methods.
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