Sleeping is not to make you tired. They remove your independence one night at a night. As you get older, the anxious night quietly rugs your shoulders. It is difficult to reverse that difficulties are asleep or have difficulty waking up too early.
Many think that sleep is only part of aging, but that faith catch them. Insomnia is a warning signal that the body does not recover in a necessary way. And if you go back to sleeping drugs to relax, the result is worse. If you find a balance, do not have low energy or daily work, and do not overlook your sleep.
What you do at night or not affects all systems of the body. And if you depend on the medicine to pass it, you will not solve the problem. You are feeding it. To understand how serious this problem is, researchers have tracked thousands of older people for several years to see how insomnia and drug use had the ability to live independently.
Both sleeping pills and insomnia increase the risk of disability.
One study published in Sleep used data of 6,722 adults over 65 years old as part of the National Health and Aging Trends.1 The researchers tried to understand that the disorder of insomnia and the use of sleeping pills would be greater over time.
The focus was on real results, such as dresses, baths, and ability to eat and walk. Researchers explained the risk of health history, demographic and lifestyle to measure how the disability score has changed every year regarding sleeping problems.
• This study has already focused on a vulnerable population that is already in danger of reducing mobility. Participants were all Medicare beneficiaries and lived independently in the community, not nursing homes or assistive treatment. Their health was diverse, but most of them represented the general aging population in the United States.
Disability was evaluated using a system that scores each task, such as a shower or bed. If someone has difficulty or needs help, the score is increased. The rise of the two branches was considered a significant sign of functional reduction.
• Even the light increase in sleeping problems predicted more physical disorders the following year. The reported insomnia symptoms once a week, once at once, and the next year’s disability score increased by 0.2 points.
It may sound small, but the progress was added quickly. A person who has been struggling every night in insomnia has been fully hike in need of help in basic daily activities every year.
• The use of sleeping pills worsened the situation and did not take much time. We used the same scoring method to track the frequency of sleep medication. Participants who almost increased their use experienced a 0.19 score. Sleep pills not only prevented the decrease in insomnia, but also worsened it.
• People with sleeping pills and insomnia have suffered the fastest. According to Orfeu Buckon, co -author of Pennsylvania State University, this combination (ongoing insomnia and sleeping pills) created a feedback loop of exacerbation.
Participants of the group have a sharp increase in disability scores over time. “… As the elderly used more sleeping pills or experienced more insomnia symptoms, they moved faster with larger disabilities,” he said.2
• The increase in disability was consistent, predictable, and clinically meaningful. Among the disability scores, especially those with chronic sleeping problems, consistent annual rise reflects the loss of independence. Daily activities that seemed simple, such as wearing clothes or walking outside, became difficult and needed help.
Many elderly people think that sleeping problems are normal.
SOOMI Lee, the co -author of this study, stressed that insomnia should not be wiped out as a harmless part of aging, as many elderly people believe. “Insomnia can directly reduce the quality of life of a person,” she said.3 The longer it takes or hides it as a drug, the more likely it is to rob the independence.
• Sleep drug treatment increases the risk of falls, accelerates disability. Although this study did not measure directly falling, older studies show that older people of sleeping pills are more likely to decrease.4 This is one of the reasons why the disability worsens faster. The soothing effect of this drug often remains in the morning, damaging balance and dull reflection nerves. This causes night drugs to be a direct threat to day mobility.
• Doctors need to solve insomnia with a safer and more effective treatment than medicine. According to the team, doctors should select elderly patients and carefully review the list of drugs for sleeping problems. Sometimes insomnia is caused by drug interactions, light exposure or stress.
Cognitive behavioral therapy for insomnia that helps people interfere with the idea and habits of interfering with sleep is a safe and demonstrated alternative to drugs that do not increase the risk of disability.
Sleep in the dark and fix the night environment.
If you are struggling with sleep, especially if you are old, this is not just a tiredness, but a protection of independence. What you do at night affects the function of the day. The more you lose your sleep to lose your sleep or forced the drug, the faster the risk of disability. But you are not attached.
There is a safer and more effective way to reset sleep without truly, and it begins by eliminating the factor that blocks the natural rhythm of the body. Sleep more easily, sleep deeper, and avoid long -term results that occur with insomnia and drug use.
1. Sleep every night in a complete darkness. Your body relies on a light signal to know when the rest time is. Even a small amount of light, such as the light of the street lights or the light of the digital clock that passes through the window in the bedroom, interferes with the production of melatonin.
Melatonin is a natural signal of your brain. If you get up at 2 am regularly and struggle to fall asleep, the room will be too bright. Use the Captain Curtain, remove the shining electronics and remove the night lights that are never necessary.
2. Remove all electromagnetic (EMF) sources from the bedroom. If you sleep with your cell phone next to your head or the Wi-Fi signal is fluttering through the bedroom, you will interfere with the relaxation of the nervous system. The EMF causes mitochondrial damage, DNA fragmentation and neurological problems and interferes with sleeping structure.
Remove your cell phone from the bedroom, pull out the router at night and move the wireless in a sleeping space. There is a difference within a few days.
3. Avoid blue light after sunset. Blue lights on the screen are still low even if the brain blooms black from the outside. This is one of the biggest disturbances of deep and recovery sleep. If you use your phone, computer or TV viewing at night, you are sending a wrong message to your brain.
After sunset, wear blue light blocking glasses or block the screen when the sun still goes down. Replace this time with reading, stretching or warm shower to help your body go to rest mode.
4. During the day, move your body at night and sleep better at night. Sleep at night is formed by activity during the day. If you spend time sitting or sitting, your body does not raise enough internal pressure to feel really tired when you go to bed.
Regular daily exercise, especially walking and muscle training, adjusts the rhythm, reducing stress hormones, and improving blood sugar control to support better sleep. If you struggle to fall asleep or feel tired, there will be a big difference in the 60 -minute distance during the daylight.
5. Use sleep as a feedback tool for deeper problems. If the sleep is peeled off, other things such as blood sugar, stress, one -cycle rhythms, or intestinal health are also likely. Instead of covering symptoms with drugs, use it as a signal.
Are you getting enough sunlight during the day? Are you eating healthy carbohydrates enough to support cell energy production? Solving these upper classes and as a result, sleep is improved. The study is clear. Sleeping pills cannot solve the fundamental problem. They just paralyze your perception.
To get more help, it’s a good idea to review 50 tips to improve your sleep. You do not need drugs to get the rest of your body. You can remove the modern signals that confuse your brain and replace it with a hard courage to understand.
FAQ for insomnia, sleeping pills and disorders
cue: How does insomnia affect the long -term health of the elderly?
no way: Insomnia greatly increases the risk of disability in the elderly. Recent studies have shown that each increase in insomnia symptoms, such as falling or falling asleep, is associated with a decrease in the ability of a person who performs basic tasks such as dressing, bath and walking. Over time, the interruption of sleep accelerates independence loss.
cue: Is sleeping pill a safe solution for insomnia?
no way: According to this study, regular use of sleeping pills increases the risk of disability as insomnia itself. Frequently, these drugs are faster due to side effects such as adjustment disorders and increasing risks of falls. Using all sleeping pills and experiencing insomnia is associated with the worst.
cue: What is the most important first step in improving sleep naturally?
no way: Sleep completely in the dark. Your brain needs a complete darkness at night. Melatonin must be produced. Even a small amount of light, such as electronics and horizontal lights, inhibits melatonin and interferes with deep and recovery sleep.
cue: Why should I remove EMF from the bedroom?
no way: EMFs of devices, such as mobile phones, Wi-Fi routers, and Bluetooth signals, interfere with the nervous system and interfere with natural sleep cycles. If you pull out or turn off the device, remove these signals at night to calm the system and support better quality rest.
cue: What is a safer drug option for treating insomnia?
no way: Instead of relying on drugs, focus on behavior and lifestyle strategies. This includes avoiding blue light after sunset and performing regular daily exercises such as walking and muscle training, depending on the schedule around the regular sleep. This change supports the relaxation and recovery of the body.