Lead
In today's hectic society, people are paying more and more attention to the health of the elderly, especially their sleep quality. Although the topic of sleep is a cliché, there are always different research findings that make people shine.
As the saying goes, "go to bed early and wake up early is good", this seems to be the wisdom of life that we have been instilled in us since childhood, and it seems to remind us that a good routine is essential for good health. However, in recent years, there have been various theories about sleep, such as the saying "the earlier you sleep, the sooner you die".
Is this statement credible? Is going to bed early good or bad? How long is it healthier for the elderly? Let's discuss it together!
01
Is there a scientific basis for "the earlier you sleep, the sooner you die"?
The claim that "the earlier you sleep, the sooner you die" may be based on a one-sided interpretation of some research results, but on the basis of a comprehensive understanding of sleep science, we can see that this statement is not accurate.
02
How long do older people sleep healthier?
For the elderly, proper sleep time plays a non-negligible role in maintaining physical function and improving quality of life.
In general, the ideal sleep time for older adults is 7 to 8 hours per night. It is essential to eliminate fatigue and maintain resistance. This amount of sleep helps maintain good heart health, reduces the risk of disease, and aids in the maintenance of memory and cognitive function.
Sleeping too long or too little can have adverse health effects.
1. Sleeping too much time may increase the risk of heart disease, diabetes and other diseases, and may also be related to inactivity and decreased physical function.
2. Lack of adequate sleep can damage the immune system and increase the risk of infection. At the same time, long-term sleep deprivation can also affect memory and cognitive function, exacerbating Alzheimer's symptoms.
03
These two "sleeping positions" are dangerous for the elderly
Choosing the right sleeping position is essential for the health of the elderly. Doctors point out that both the left side sleeping and prone positions are not suitable for the sleeping position of the elderly, which may affect their sleep quality and physical health.
1. Sleep on your left side
The left lying position is easy to compress the left limb, affecting blood circulation and nerve conduction, and at the same time, it will cause the stomach to empty slowly, affecting digestion and absorption, and may also hinder cardiac blood transfusion, which is very unfavorable for middle-aged and elderly people with chronic diseases.
Therefore, you should try to avoid lying on your left side for a long time during sleep to avoid negative effects on your health.
2. Prone position
Sleeping on your stomach increases pressure on your head, causing difficulty breathing, affecting blood circulation to your face's skin, causing hypoxia and aging. Staying in this sleeping position for a long time can easily lead to facial wrinkles, sagging, and accelerated skin aging.
Note that it is not recommended to lift your hands during sleep, as it is easy to cause shoulder and arm pain, gastric reflux, and obstruction of blood circulation in the upper limbs for a long time.
Doctors recommend that middle-aged and elderly people sleep on their right side and on their backs alternately.
Sleep is important for good health. Not only do you need to get enough sleep, but you also need to maintain a correct sleeping posture to avoid adverse health effects caused by improper sleeping position. Proper sleeping posture can promote good blood circulation and reduce stress and pain in the body.
04
To improve your sleep quality, here are a few things to keep in mind
1. Maintain a regular work and rest schedule
Create a restful and comfortable sleeping environment and make sure your bedroom is quiet, comfortable, at the right temperature, and well-lit. Relax and do activities that help you relax, such as listening to soft music or taking a hot bath. You can also do some deep breathing or meditation exercises to help relieve stress and anxiety.
2. Avoid caffeine and large meals before bed
Caffeine stimulates the nervous system and causes insomnia, while large meals can cause indigestion or stomach upset that can interfere with sleep.
3. Moderate daytime activity
For example, walking or light exercise can help improve the quality of sleep at night. However, it should be noted that strenuous exercise should be avoided before bedtime so as not to affect falling asleep.
4. Maintain a healthy diet
Especially at dinner, we should choose light and easily digestible foods and avoid greasy and indigestible foods so as not to affect the quality of our sleep. Stick to a regular eating schedule and don't eat too late. Eating too late can easily lead to indigestion, stomach upset and even affect sleep quality.
For the elderly, maintaining good sleep habits is an important part of maintaining physical and mental health. By adjusting their lifestyle and sleeping environment, the elderly can enjoy high-quality sleep and improve their sense of well-being and satisfaction in life.
Write at the end
Good sleep habits, a healthy lifestyle and a positive mindset are the three pillars of sleep quality for the elderly. Through reasonable control and comprehensive adjustment, the elderly can fully enjoy healthy and beneficial sleep, improve their quality of life, and welcome a vibrant life every day.