Healthy sleep after 40: how to improve quality

Healthy sleep after 40: how to improve quality

I. Understanding sleep changes after 40 years

The offensive of the age of 40 is often accompanied by significant changes in physiology and lifestyle, which inevitably affects the quality and structure of sleep. It is important to understand these changes in order to effectively counteract negative consequences and restore healthy sleep.

A. Hormonal changes and their impact on sleep

1. Reducing the level of melatonin: Melatonin is a hormone that regulates circus rhythms and promotes falling asleep. After 40 years, its production naturally decreases, which can lead to difficulties with falling asleep, frequent night awakening and reducing the total duration of sleep.

2. Changes in the levels of estrogen and progesterone in women: During the period of perimenopause and menopause, fluctuations and the subsequent decrease in the level of estrogen and progesterone cause flashes, night sweating, anxiety and irritability, which seriously violates sleep. These hormonal changes also affect the regulation of body temperature, which can lead to discomfort during sleep.

3. Reducing the level of testosterone in men: A decrease in testosterone levels in men can cause fatigue, a decrease in energy, changes in mood and sleep disturbance. The low level of testosterone can also be associated with the syndrome of obstructive sleep apnea (SAS).

4. Improving the level of cortisol (stress hormone): Chronic stress, characteristic of the age of 40+, can lead to increased production of cortisol. The high level of cortisol interferes with falling asleep, causes frequent night awakening and worsens the quality of deep sleep. Cortisol also affects the regulation of blood sugar, which can lead to night hunger and sleep disturbances.

B. Age -related changes in sleep physiology

1. Reducing the phase of deep sleep (slow sleep): A deep dream plays a key role in restoring the body, consolidating memory and strengthening the immune system. With age, the proportion of deep sleep decreases, which leads to a feeling of fatigue and vibration in the morning.

2. An increase in the number of awakening during sleep: Natural aging processes lead to an increase in the number of micro -testing during sleep, which a person may not be aware. These awakening fragment sleep and worsen its quality.

3. Changing circadian rhythms: With age, circus rhythms become less stable, which can lead to difficulties with falling asleep and early awakening. A person can begin to feel drowsiness earlier in the evening and wake up earlier in the morning.

4. Reducing the effectiveness of sleep: Sleep effectiveness is a percentage of time spent in bed, which is actually spent on sleep. With age, sleep efficiency decreases, which means that a person spends more time in bed, trying to fall asleep, but sleeps less time.

C. common diseases affecting sleep after 40 years

1. Obstructive Apnoe SNA Syndrome (SOAS): Soas is a common disease characterized by a temporary respiratory arrest during sleep. Soas can cause loud snoring, frequent night awakening, headaches in the morning and daytime drowsiness. SOAS is also associated with an increased risk of developing cardiovascular diseases, diabetes and stroke.

2. Restless legs syndrome (SBN): SBN is a neurological disorder characterized by unpleasant sensations in the legs (itching, tingling, burning), which cause an irresistible desire to move their feet. Symphs of SBN often intensify at rest, especially in the evening and at night, which significantly violates the dream.

3. Insomnia: Insomnia is a common sleep disorder characterized by difficulties with falling asleep, frequent night awakening and early awakening. Insomnia can be caused by various factors, including stress, anxiety, depression, chronic diseases and taking drugs.

4. Chronic pain: Chronic pains, such as arthritis, fibromyalgia and back pain, can significantly disrupt sleep. The pain can interfere with falling asleep, cause frequent night awakening and worsen the quality of sleep.

5. Gastroesophageal reflux disease (GERB): GERB is a disease in which gastric juice is thrown into the esophagus, causing heartburn and other unpleasant symptoms. Symptoms of GERB are often intensified in a lying position, which can disturb a dream.

D. The influence of lifestyle on sleep after 40 years

1. Work and career: Stress associated with work and career can lead to chronic stress and sleep disturbances. An irregular working day, night shifts and business trips can also disrupt circid rhythms and worsen the quality of sleep.

2. Family responsibilities: Caring for children and parents can create an additional load and stress, which negatively affects the dream. The lack of time for rest and restoration can also lead to sleep disturbances.

3. Social life: The lack of social activity and loneliness can lead to depression and anxiety, which negatively affects the dream.

4. Physical activity: A lack of physical activity or excessive physical activity immediately before bedtime can violate sleep.

5. Nutrition: Improper nutrition, the use of caffeine and alcohol before bedtime, as well as an irregular meal can disrupt sleep.

II. Creation of optimal sleep conditions

Optimization of sleep conditions is a key step towards improving its quality. The creation of a comfortable and relaxing environment helps to fall asleep and maintain a healthy sleep.

A. Optimization of the sleeping room

1. Temperature: The ideal temperature in the bedroom for most people is 16-18 degrees Celsius. Too high or too low temperature can disturb a dream.

2. Darkness: The bedroom should be as dark as possible. Use dense curtains or blinds to block light from the street. If necessary, use a sleep mask.

3. Silence: The bedroom should be as quiet as possible. Use Berushi or white noise to drown out foreign sounds.

4. Comfortable bed and pillow: Choose a convenient mattress and pillow that support the correct position of the body during sleep. The mattress should be hard enough to maintain the spine, but soft enough to provide comfort. The pillow should support the neck and head in a neutral position.

5. Cleanliness and order: Maintain cleanliness and order in the bedroom. Protect the room regularly and change bedding. Avoid clutter, as this can create a feeling of anxiety and interfere with falling asleep.

B. Light and dark control

1. Regular exposure to sunlight during the day: The effect of sunlight in the morning helps regulate circus rhythms and improve sleep.

2. Avoiding bright light in the evening: Avoid bright light from screens (TVs, computers, smartphones) 1-2 hours before bedtime. Blue light emitted by the screens suppresses the production of melatonin and interferes with falling asleep.

3. Using red light or muffled yellow light in the evening: Red and yellow light less affect the production of melatonin and can be used in the evening to create a relaxing atmosphere.

4. Using a linen lamp: The linen lamp imitates the sunrise, gradually increasing the brightness of the world before awakening. This helps to wake up more naturally and cheerfully.

C. body temperature regulation

1. Accepting a warm bath or shower before bedtime: A warm bath or shower helps to relax muscles and reduce body temperature, which contributes to falling asleep.

2. Using a cooling mattress or pillow: A cooling mattress or pillow can help maintain optimal body temperature during sleep, especially in hot weather.

3. Wearing light, breathing clothes for sleeping: Avoid wearing close or synthetic clothes for sleep, as this can increase body temperature and break the dream.

D. Minimization of noise

1. Using Berusha: Berushs can help drown out extraneous sounds and improve sleep quality.

2. Using white noise: White noise (the sound of a fan, rain, ocean) can mask extraneous sounds and create a relaxing atmosphere.

3. Sound insulation of the bedroom: The sound insulation of the bedroom can help reduce the level of noise penetrating from the outside.

III. Development of a healthy routine of sleep

Regular and consistent sleep routine helps to regulate circadian rhythms and improve sleep quality. It is important to adhere to the set sleep and wakefulness schedule even on weekends.

A. Establishment of a regular sleep schedule

1. Go to bed and wake up at the same time every day, even on the weekend: This helps to regulate circadian rhythms and improve sleep.

2. Avoid long sleep on weekends: Too long sleep on weekends can disrupt circidous rhythms and worsen sleep for a week.

3. Create a relaxing ritual before bedtime: The ritual before going to bed helps to prepare the body for sleep. This may include reading a book, meditation, a warm bath or listening to calm music.

B. Relaxation techniques before bedtime

1. Meditation: Meditation helps to calm the mind and relax the body, which contributes to falling asleep.

2. Deep breath: Deep breathing helps to reduce stress and anxiety, which contributes to falling asleep.

3. Progressive muscle relaxation: Progressive muscle relaxation helps to relax the muscles of the body, which contributes to falling asleep.

4. Yoga: Light yoga before going to bed can help relax muscles and calm the mind.

C. Restriction of the use of electronic devices before bedtime

1. Avoid using phones, tablets and computers 1-2 hours before bedtime: Blue light emitted by the screens suppresses the production of melatonin and interferes with falling asleep.

2. Use blue light filters on your devices: The filters of blue light reduce the amount of blue light emitted by the screens, which can help improve sleep.

3. Read the book before bedtime: Reading a book can be relaxing and contribute to falling asleep.

D. Creating a sleep diary

1. Write down the time of falling asleep and awakening: This will help to track your sleep schedule and identify patterns.

2. Write down what you ate and drank before going to bed: This will help to determine what products and drinks can affect your dream.

3. Write down your physical activity and stress level: This will help determine how physical activity and stress affect your dream.

4. Discuss your sleep diary with your doctor: Your doctor can use your sleep diary to help you identify the causes of your sleep problems and develop a treatment plan.

IV. Nutrition and physical activity for healthy sleep

Nutrition and physical activity play an important role in the regulation of sleep. Balanced nutrition and moderate physical activity contribute to improving the quality of sleep.

A. Diet, contributing to healthy sleep

1. Limit the use of caffeine and alcohol, especially in the afternoon: Caffeine and alcohol can interfere with falling asleep and worsen the quality of sleep.

2. Avoid heavy food before bedtime: Heavy food can cause discomfort and interfere with falling asleep.

3. Include in your diet products rich in tripophane: Triptofan is an amino acid that contributes to the production of melatonin. Products rich in tripophanes include turkey, chicken, fish, nuts and seeds.

4. Include products rich in magnesium in your diet: Magnesium helps to relax the muscles and calm the nervous system. Products rich in magnesium include dark green leafy vegetables, nuts, seeds and whole grains.

5. Include products rich in calcium in your diet: Calcium helps regulate the production of melatonin. Calcium products include dairy products, dark green leafy vegetables and enriched products.

B. The role of physical activity

1. Contactly engage in physical activity: Physical activity helps to improve the quality of sleep.

2. Avoid intense training immediately before going to bed: Intensive training can increase the level of cortisol and interfere with falling asleep.

3. Engage in physical activity in the morning or day: Physical activity in the morning or afternoon helps to regulate circus rhythms and improve sleep.

4. Find the form of physical activity that you like: This will help you adhere to a regular training schedule.

C. hydration and sleep

1. Drink enough water during the day: Dehydration can lead to headaches, fatigue and sleep disturbances.

2. Limit the use of fluid before bedtime: The use of a large amount of liquid before bedtime can lead to frequent night awakening.

V. Medicines and additives to improve sleep

In some cases, drugs and additives can help improve sleep. However, they should be used only after consulting a doctor.

A. Overview

1. Melatonin: Melatonin is a hormone that regulates circus rhythms and promotes falling asleep.

2. Valerian: Valerian is a plant that has a calming effect.

3. Chamomile: Chamomile is a plant that has a calming effect.

4. Magnesium: Magnesium helps to relax the muscles and calm the nervous system.

5. L-theanine: L-theanine is an amino acid that has a calming effect.

B. prescription drugs

1. Snot -free drugs: Snot -free drugs can help with insomnia. However, they can cause side effects and addiction.

2. Antidepressants: Some antidepressants can help improve sleep.

3. Medicines for restless legs syndrome: Medicines for restless legs syndrome can help alleviate the symptoms and improve sleep.

C. The importance of consulting a doctor

1. Before taking any medicines or additives, consult your doctor: This will help to avoid side effects and interactions with other drugs.

2. Do not self -medicate: Self -medication can be dangerous for your health.

VI. Application to a specialist in sleep

If you have serious sleep problems, you need to contact a sleep specialist.

A. When you should see a doctor

1. If you have symptoms of obstructive apnea of sleep (Soas): Loud snoring, frequent night awakening, headaches in the morning and daytime drowsiness.

2. If you have symptoms of restless legs syndrome (SBN): Unpleasant sensations in the legs (itching, tingling, burning), which cause an irresistible desire to move their feet.

3. If you have insomnia that lasts more than a few weeks: Difficulties with falling asleep, frequent night awakening and early awakening.

4. If you have daytime drowsiness, which interferes with your daily life: Difficulties with concentration of attention, memory problems and increased risk of accidents.

B. Diagnosis of sleep disorders

1. Polisonography (PSG): PSG – a study that is carried out in the laboratory of sleep and allows you to evaluate various sleep parameters, such as brain activity, breathing, heart rhythm and eye movements.

2. Apnoe-monitoring: Apnae-monitoring-a study that is carried out at home and allows you to evaluate breathing during sleep.

3. Activation: Actigraphy is a study that is carried out using a wearable device and allows you to evaluate sleep and wakefulness cycles.

C. Methods for the treatment of sleep disorders

1. CPAP therapy: CPAP therapy is a method of treating SOAS, in which a device is used that creates constant positive pressure in the respiratory tract.

2. Medicines: Medicines can be used to treat insomnia, SBN and other sleep disorders.

3. Cognitive-behavioral therapy for insomnia (KPT): KPT B-a method of treating insomnia, which is aimed at changing thoughts and behavior related to sleep.

VII. Special considerations for women after 40 years

Hormonal changes occurring during the period of perimenopause and menopause have a significant impact on the dream of women after 40 years.

A. Hormonal therapy (GT)

1. Discuss with the doctor the possibility of using GT: GT can help alleviate the symptoms of perimenopause and menopause, such as the ebb and night sweating that can disturb the dream.

2. Weigh the risks and advantages of GT: GT is associated with some risks, so it is important to discuss them with your doctor.

B. Alternative methods of treating tides and night sweating

1. Acupuncture: The acupuncture can help reduce the frequency and intensity of the tides and night sweating.

2. Plant remedies: Some plant agents, such as soy and clopogon, can help reduce the symptoms of tides and night sweating.

3. Avoid factors provoking tides and night sweating: Such factors include caffeine, alcohol, spicy food and tight clothes.

C. Stress and anxiety management

1. Practice relaxation techniques: Meditation, deep breathing and yoga can help reduce stress and anxiety.

2. Take your favorite activities: Find the time for classes that bring you pleasure and help to relax.

3. Turn to a psychologist or psychotherapist for help: If you experience severe stress or anxiety, seek help from a specialist.

VIII. Healthy sleep and longevity

Healthy sleep plays an important role in maintaining health and longevity after 40 years.

A. The influence of sleep on health

1. Dream strengthens the immune system: The lack of sleep weakens the immune system and increases the risk of infections.

2. Dream reduces the risk of developing cardiovascular diseases: The lack of sleep increases the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.

3. Sleep improves cognitive functions: The lack of sleep worsens cognitive functions, such as memory, concentration of attention and decision making.

4. Sleep reduces the risk of diabetes: The lack of sleep increases the risk of type 2 diabetes.

B. The influence of sleep on the mood

1. Sleep improves mood: The lack of sleep can lead to irritability, depression and anxiety.

2. Sleep increases stress resistance: The lack of sleep reduces stress resistance.

C. maintaining a healthy sleep throughout life

1. Adhere to a healthy lifestyle: Balanced nutrition, regular physical activity and sufficient sleep contribute to maintaining health and longevity.

2. Manage stress: Learn to effectively cope with stress.

3. Visit the doctor regularly: Regular medical examinations help to identify and treat sleep problems at an early stage.

IX. Myths and delusions about sleep

There are many myths and misconceptions about dreams that can interfere with the improvement of its quality.

A. “I need only 5 hours of sleep to feel good”

1. Most adults need 7-9 hours of sleep per day: Individual needs in a dream can vary, but most people need 7-9 hours of sleep for optimal functioning.

2. The lack of sleep accumulates: A lack of sleep accumulates and can lead to negative health consequences.

B. “I can catch up with a missed dream on weekends”

1. It is completely impossible to catch up with a lost dream: To make up for a lost dream on weekends can help reduce the consequences of a lack of sleep, but does not completely eliminate them.

2. Too long sleep on weekends can disrupt circus rhythms: Too long sleep on weekends can disrupt circidous rhythms and worsen sleep for a week.

C. “Alcohol helps me fall asleep”

1. Alcohol can help fall asleep, but worsens the quality of sleep: Alcohol can help fall asleep, but fragments sleep, reduces the amount of deep sleep and can cause frequent night awakening.

D. “Counting sheep is an effective way to fall asleep”

1. Counting sheep is not the most effective way to fall asleep: Counting sheep is a monotonous activity that can lead to boredom and anxiety.

2. More effective ways to fall asleep: Meditation, deep breathing and progressive muscle relaxation.

X. Additional resources and useful links

To obtain additional information and support on sleep issues, you can refer to the following resources:

• National Sleep Foundation: www.sleepfoundation.org
• American Academy of Medicine of Sleep Medicine: www.aasm.org
• National Institute of Heart, Light and Blood (National Heart, Lung, and Blood Institute): www.nhlbi.nih.gov
• Sites and forums dedicated to healthy sleep.

Remember to consult with a healthcare professional for personalized advice regarding your sleep issues.