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Although we lose strength with age and it would seem that we should sleep more, it is after the age of 55 that many people start to have problems with sleep. One of the reasons may be a significant decrease in melatonin secretion, naturally at this age.
One in ten people in Europe suffer from chronic insomnia. According to psychiatrists, such a frequent occurrence of insomnia in developed countries results, among others, from a not very active lifestyle, combined with too little exposure to light during the day and too much exposure, especially to blue light, e.g. TV sets or computers, in the evening and at night. Sleep problems may worsen after the age of 10, when the level of melatonin secretion naturally decreases. At this age, however, sleep problems may also result from other causes: coexisting diseases, medications, other sleep disorders, e.g. sleep apnea syndrome, as well as improper lifestyle and poor sleep hygiene (irregular activity during the day, watching TV in the evening ).
Melatonin rules the bedroom
Melatonin is a natural hormone produced by the pineal gland that regulates the circadian rhythm. Our biological clock communicates with the rest of the body through melatonin, which is released at night, which makes us want to sleep, and in the morning we wake up ready for action. Its secretion begins after XNUMX p.m. and begins the night cycle of changes in the body.
After falling asleep, our body temperature drops, many processes are slowed down, all our cells regenerate. If melatonin is lacking, these processes are disturbed, which not only worsens the immune system, but also increases the risk of many health ailments. Sleep problems can cause disorders of metabolism and weight gain, worsen memory and concentration of attention, cause irritability, disturbance of emotional regulation, and even depression, and accelerate aging. Lowering melatonin levels may also make you more prone to the emergence of age-related neurological diseases.
Decline in production after fifty
Melatonin secretion decreases proportionally with age. We produce it most in childhood. After that, its production drops slightly. With age, especially after the age of 55, nocturnal melatonin secretion decreases. Sometimes the circadian rhythm of its secretion is completely lost. This can cause sleep problems. Older people, more often than younger ones, suffer from an increased sleep phase. They go to bed earlier, often before XNUMX p.m. and wake up at the crack of dawn, often around XNUMX a.m. Too low melatonin level may also cause difficulty falling asleep, as well as poor sleep quality, manifested by shallow sleep and frequent waking up.
Restoring the proper level
The levels of what is known as the “hormone of darkness” melatonin can be restored by taking it in the form of tablets. The advantage of melatonin as an agent used to improve the quality of sleep is its high safety profile. It does not have a strong sleep-inducing effect, does not deteriorate cognitive and motor skills, and is not addictive. In the case of insomnia with falling asleep disorders in people over 55 years of age, melatonin in a dose of 5 mg can be taken an hour before bedtime, while if the problem is frequent waking up at night and in the morning, it is worth taking 5 mg of melatonin just before falling asleep. The recommended treatment period is 6-12 weeks. If sleep problems recur, a longer period of treatment may be indicated. Consultation with a doctor or pharmacist is also recommended.
Bad habits
Besides taking melatonin, you also need to change your bad habits.
Examples of behavioral recommendations for treating insomnia include:
| Strengthening the need for sleep | Strengthening the rhythm of sleep | Relieving mental tension |
|---|---|---|
| reduce the time spent in bed | lead a regular lifestyle, get up at the same time in the morning | do not try to force yourself to sleep, only go to sleep if you are sleepy |
| get physically tired in the late afternoon or early evening | avoid bright and blue light in the evening | leave the bed when you cannot sleep |
| avoid resting in a lying position during the day | remove the watch from sight in the bedroom |
After taking melatonin, it is recommended to dim the light in the bedroom, pull the blinds and avoid exposure to the light with a high blue color emitted by the screens of phones, tablets and computers. Melatonin is also less effective in people who are physically inactive during the day and spend too many hours lying down. Sleep hygiene requires you to go to bed and get up at regular times, even at the weekend.
The bedroom should be an oasis of peace in which it is forbidden to work and accumulate work-related items. It’s best not to watch TV there either. It is also important to ventilate this room and not to overheat it at night. Avoid coffee and alcohol before going to bed. Also, you shouldn’t eat a hearty dinner.