With the gradual increase of age, after entering the old age, some hormone secretions in the body will decrease, resulting in a decrease in the secretion of pineal glands, which will shorten the sleep time of the elderly.
In addition, there are many elderly people who will have some bad habits such as work and rest, exercise, etc., which will affect sleep and it is easy to have insomnia. Once the elderly have long-term insomnia, it will seriously affect the immunity and cause greater harm to health.
How to adjust the elderly who can't sleep?
1. Fixed work and rest time
There are many reasons why older people can't sleep at night, which are related to sleep habits. Since the time of the elderly is more relaxed, there is no need to be busy with some things. Therefore, during the day, there will be the behavior of sleeping late or taking a long nap in the afternoon.
The sleep time of the elderly population itself has been shortened, if you sleep for a long time during the day, there will naturally be no sleepiness at night, so that you can't sleep. Therefore, for such an elderly group, it is necessary to fix the work and rest time. Go to bed every night around 10 p.m., get up around 5 a.m., and take a nap for half an hour at noon to adjust your work and rest time.
Second, adjust the sleeping environment
Many elderly people do not pay attention to the adjustment of their sleeping environment, and the room will even be filled with musty smell, body odor, or full of cigarette smoke for a long time. This sleep environment will make the nerves and various organs of the elderly be strongly stimulated, and it is easy to cough, allergies and other problems, which will affect sleep.
Therefore, for the elderly, we must do a good job of indoor hygiene work every day, and we must actively open windows to breathe. Do not allow any odors, allergens, bacteria, molds, etc. to appear in the room.
Third, increase the amount of exercise during the day
If the elderly do not exercise for a long time, it will lead to rapid decline in various functions, which will naturally affect sleep. Therefore, for the elderly, we must carry out some exercise according to their own physique. For example, you can go out for a walk every day, or do some exercises such as tai chi.
For the elderly who are reluctant to go out, they can do some housework at home. It can not only improve the environment, but also exercise, and effectively improve the phenomenon of insomnia.
Fourth, adjust your dinner habits
Especially at night, do not eat too much meat or fried, high-salt food. The digestive function of the elderly population itself has declined, and eating such food at night, the elderly will have stomach bloating and other uncomfortable feelings, which will affect sleep.
It is best to drink a small bowl of porridge for dinner, accompanied by some vegetables, fish, and a small amount of carbohydrates.
Fifth, pay attention to the improvement of bedtime habits
Before going to bed, the elderly must not have some bad emotions, let alone watch some TV programs that will make people nervous, excited or afraid, and they must not play mobile phones for a long time before going to bed.
An hour before going to bed, you can soak your feet in hot water for 10 minutes, and then drink a cup of warm milk, which can play a very good role in calming the mind and promoting sleep.
If the elderly often can't sleep at night in their daily lives, they must pay attention to the conditioning of all aspects of life. In addition to the above 5 points, the elderly must pay attention to emotional conditioning, and do not be in a state of depression, depression and sadness for a long time.
During the day, you should go out to receive sunlight and communicate with others more, which can improve your physique and improve the quality of sleep. If insomnia is caused by some chronic disease factors, then regular treatment is required to maximize the improvement of insomnia.