What can us older folks do to ensure a good night rest?

What options do us older folks have help us sleep like when we were 20?

Quality sleep is no trivial matter for the older person.

The older we get the more we seem to struggle to get a good night rest.

Lack of sleep will have a magnitude of negative effects on the body. For the older guy it will also mean lower testosterone levels in his blood and that is no good news!

That is how the vicious circle for bad sleep patterns start!

Low T levels: Erection problems, no sex drive, low energy, depression, struggle to build muscle and unexplained weight gain. In fact, this is usually when a vicious circle starts that can only be broken with decent sleep patterns.

Lack of sleep also results in

Low Testosterone levels
Increase heart disease risk
Increased blood pressure
Stroke risk increase
Diabetis risk increase
Skin ages more quickly
Memory problems

Science studies:

How much is enough?

But exactly how much sleep is required for the optimal functioning of the body?

Science studies have shown 7-8 hrs. in a 24-hour cycle. When sleep is regularly less than 5 hrs. per day, the negative effects on the body will become actually quite serious.

Science studies:

So, what can us older folks do to get decent quality sleep in?

Off course I must first cover the boring answer and that is lifestyle changes, which should NOT be undestimated! When you have a balanced approach between

eating healthy,
no smoking,
less alcohol,
controlling your stress environment,
and daily physical activity,

then our bodies tend to have a much better ability for quality sleep patterns.

But for most of us that is unfortunately easier said than done. The pressures of life in today’s fast pacing world make such lifestyle balance difficult for most of us.

We require just that little extra to “help” for a good quality nights rest. Furthermore, with age all our hormonal level decline, especially the Melatonin, sleep hormone, levels.

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So, what extra “help” is available?

Many will first reach for alcohol’s sedative effects to help them sleep. Off course it will help you fall asleep quicker but unfortunately alcohol also prevents the body from getting the right “deep” sleep in.

Science studies:

So, if alcohol is no good, what other tools do we have at our deposal?

One thing we must try steer clear off as we get older is having to use prescription sleeping pills. Most of them have unwanted side effects, especially in the medium to long-term and many are habit forming. Prescribed sleeping pills is only recommended for the very short term (like a day or two at most after you have jet lag or similar).

There are quite a few other non-prescription options available, of which sadly most are simply wasting your money.

BEST NATURAL SLEEP AIDS

Melatonin
Lavender
Valerian Root
German Chamomile
Passionflower
Hops
Cannabis/Cannabidiol
Tart Jerry Juice
Magnesium
GABA
Glycine
Ashwagandha

I will highlight here the 2 that stand out most and which has also decent science behind them.

Melatonin
Cannabis full spectrum oil

First up the Cannabis full spectrum oil

The BIG advantage of cannabis oil (full spectrum) is that it is a great cancer prevention tool. Multiple science studies have already proven its cancer fighting abilities. Plus, it most definitely will help you sleep better. And it is something you can make yourself quite easy (off course depending on the laws in your country). But it is not all moonshine and roses, it has one BIG disadvantage for the older person and that is, it has the same effect as too much alcohol, meaning you are unstable on your feet during the night.

Believe me I know; I’ve been using it at nighttime primarily for its anti-cancer abilities and can testify to this problem. For an older person this is an unacceptable problem. Our older bodies have fragile bones and takes longer to heal. The last thing we want is to be unstable on our feet and increasing the risk of a fall. But you might ask, what about CBD oil (with THC removed)? Although it still has some cancer fighting ability, it does not have nearly the full sleep benefit. So, from a sleep angle for an older guy, my vote goes against using Cannabis full spectrum oil.

That brings us to Melatonin

Melatonin is more powerful than many people realize. After all it is a hormone (and the reason why some countries require a prescription). It is an sleep-regulating hormone produced by the pineal gland in the brain. And as the case with nearly all hormones, less and less gets released as we age! Low Melatonin levels cause sleeplessness and distorted sleep patterns, full stop.

The studies around short-term use of Melatonin has proven to be quite safe and even beneficial to the body. Apart from the fact that it is a quality sleep inducing agent, it can help with managing the immune function, blood pressure, cortisol (stress hormone) levels and lastly it is also a powerful antioxidant.

Melatonin levels rise about two hours before bedtime.

How to create optimal Melatonin release conditions?

30 min before bed keep light levels low.
Stop using your computer, smartphone or tablet—the blue and green light from these devices can neutralize melatonin’s effects.
If you watch television, be sure you’re at least six feet away from the screen.
Exposure to day light in morning and afternoon will enhance Melatonin release.

Melatonin can be used safely for a few weeks at a time. It should not be used as a permanent long term permanent treatment.

Potential long term use negative effects (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874 )

But when used correctly, Melatonin as a sleep agent has enough science to support it’s use.

(https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071)

As we get older the pills start stacking up. So, my approach is to try and prevent prescription pills as best as I can and find alternative ways. And this is where it becomes interesting.

The PATCH solution

Melatonin is available in a simple patch that you stick onto your arm or chest. Melatonin has been proven to be well absorbed through the skin via science studies.

Just take one patch 30 min before bedtime and place it under the foot, shoulder, or chest. As simple as that.

Science study supporting the use of dermal melatonin patches: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2909186/

It will not act as a sleep pill and will allow you to get up in middle of night without feeling groggy or unstable on your feet. Basically, it helps establish your normal deep sleep patterns. Perfect nonprescription sleep aid solution for us older folks.

Where can I get it?

So, guys, to help my followers, I’ve struck a deal with this company The PATCH COOKER. They will give all my followers a $20 US discount when you order it. Everything I discuss on my site and videos can be ordered through my SUPPLEMENTS ORDER page – https://gertlouw.com/supplements-order/ – just scroll to the bottom of that page for “The PATCHCOOKER”.

Or if you want to order directly with the link, here it is: The PATCHCOOKER

Now why on earth did they chose the name PATCH COOKER! It sounds more like something to do with MasterChef than anything else. Eish!

Conclusion

The challenge with us older guys is that we must have everything correctly in place before the older body responds optimally and one of the critical components is decent sleep and decent testosterone levels. And these two are inter dependent!

Take care of that older body and you will see you still have amazing and sexy mileage left!

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Now all my friends, may you have a great night’s rest!

Gert Louw