It's too hard for older people to get a good night's sleep!
Sitting confused and sleepy, but lying on the bed, the head is suddenly awake. It was hard to fall asleep, a little movement, I could no longer fall asleep, I could only turn over and wait for dawn.
There are also some elderly people, no matter what time they go to bed at night, wake up very early the next day, are they old, and sleep is so poor?
The elderly sleep lightly and wake up early, what is going on? If you can't sleep a little bit, how to improve the quality of sleep?
01
The elderly sleep shallowly, what the hell is going on?
Dr. Huang of the Department of Neurology, Peking University First Hospital, believes:
Physiological sleep in normal people has four stages:
1, light sleep: people seem to be asleep, but in fact have not fallen asleep, there is a slight sound, action, stimulation, you can wake up, and people do not admit to having fallen asleep after waking up;
2, moderate sleep: at this time the sleep state is relatively deep, people have snoring phenomenon, major stimuli will wake up, generally after waking up think that before sleeping, but can wake up quickly;
3, after light sleep, moderate sleep, into the real sleep, that is, deep sleep, then metabolism, heart rate, blood pressure, body temperature reduced to the lowest level, 99% of the brain is resting. In the state of deep sleep, people will not wake up and dream under general stimulation, which is the real relief of sleep. But individual differences are not the same, ranging from a few seconds to 15 minutes;
4, wake sleep: from deep sleep to light sleep process, the time is very short.
The elderly can analyze their sleep situation according to the control, if they often dream, wake up, and wake up, they do not belong to real sleep, and they need to attract our attention and adjust our sleep mode.
02
To improve the quality of sleep in the elderly, we must start from these three points
In this life, sleep occupies more than 1/3 of the time.
During sleep, the brain reorganizes information and deepens the day's knowledge and trivia, while the body gets enough rest during sleep to store energy for the next day's work.
Adults, generally 6-8 hours of sleep, can meet the next day's physical needs.
The elderly, because of the deterioration of physical functions, and less activity, less exercise, have a great impact on sleep.
In addition, some chronic diseases are also one of the main factors affecting the sleep of the elderly.
Many older people say that the older they get, the worse they sleep.
As we enter old age, what should I do to improve the quality of sleep?
01
Reduce naps
Many elderly people, older, are easily tired, and because there is no amount of exercise every day, they accidentally oversleep during napping.
But the body's sleep time is limited, if you sleep too long during the day, it is difficult to fall asleep at night, long-term so, it will disrupt the body's biological clock, resulting in sleep problems.
Therefore, in order to have a good night's sleep, it is necessary to properly control the nap time during the day, such as resting for 30-40 minutes.
02
Exercise in moderation
People are old, and they can't ignore sports.
Maintaining an appropriate amount of exercise every day can not only accelerate blood circulation, but also consume physical energy, allow us to enter a state of sleep faster, and improve the quality of sleep.
For sports, the elderly can choose the exercise that suits them according to their physical condition, such as walking, jogging, yoga, tai chi, etc.
3
Adjust the sleeping environment
Some elderly people have the habit of getting up at night, so they are accustomed to turning on the night lights to sleep.
But the light will inhibit the secretion of melatonin in the body, and melatonin will affect sleep, turn on the light at night to sleep, it is not easy to enter a deep sleep state.
Therefore, it is recommended that the elderly try to turn off the night lights and keep the indoor darkness.
There are also some elderly people who pursue sleep time and feel that sleeping enough for 6 hours or 7 hours is a good sleep. In fact, for the elderly, sleep time varies from person to person, as long as after waking up, the mental state is good, does not affect life, is a healthy state.
In addition to light, the comfort of the sleeping bedding is also important.