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"Do you really think that going to bed too early will affect my health?" Aunt Li Mihua looked at the doctor in front of her in confusion.
"Indeed, Aunt Li Mihua, this may sound a bit counter-intuitive, but for the elderly, the timing and quality of sleep are very critical. The doctor explained.
On a Wednesday afternoon, Aunt Li Mihua came to the community health center because she had recently felt exhausted and her sleep quality at night had deteriorated.
"I try to go to bed early every day, thinking that this will be able to maintain my health, but you tell me now that this is not good?" Aunt Li Mihua asked. Dr. Zhang Jisan explained: "Actually, Aunt Li Mihua, the sleep problems of the elderly are very complicated. ”
"We often stress the need to get enough sleep, but going to bed too early can cause the body's biological clock to become out of balance. Disruptions in the biological clock not only affect sleep quality, but can also cause other health problems. ”
"So, what time should I go to bed at night?" asked Aunt Li Mihua. "In general, it is best for older people to go to bed between nine and ten o'clock at night. Dr. Zhang Jisan said.
"We found that older people who fell asleep between 9 and 10 p.m. had a more stable heart rate, blood pressure, and blood sugar control. This period of time is the stage when the body's physiological activities begin to slow down, which helps the occurrence of deep sleep. ”
"And what about when I wake up in the morning? I've heard that it's important for the elderly to wake up early. Aunt Li Mihua asked. "Seniors should not wake up too early in the morning. In fact, if older people can wake up at 6 to 7 a.m., this sleep pattern is most beneficial to their health. Dr. Zhang Jisan said.
"Waking up at 6 to 7 in the morning can help the body better adapt to changes in natural light and regulate the body's cortisol levels, which has a positive effect on maintaining energy and mood throughout the day. He explained.
"So, why have I been feeling so tired lately? Is it a sleep problem?" asked Aunt Li Mihua. "In addition to sleep time, sleep quality is just as important. We found that many older people did not sleep enough but not enough depth. This may be related to activities before bedtime. ”
"For example, too much screen time, such as watching TV and playing on your phone, inhibits the body's production of melatonin, an important hormone that helps us fall asleep. Dr. Zhang Jisan said.
Aunt Li Mihua listened carefully, and she realized that she often delayed sleep at night because of watching dramas, perhaps this is one of the reasons why her sleep quality is not high.
"Then how can I improve my sleep quality?" asked Aunt Li Mihua. "When it comes to improving sleep quality, I recommend trying light physical activity before bed, such as walking. At the same time, it is also important to maintain a quiet and comfortable bedtime environment. ”
"Doctor, I sometimes have leg cramps at night, what's going on?" Dr. Zhang Jisan said, "It's probably due to a lack of trace elements, such as potassium and magnesium. You can improve this by eating more bananas. ”
Dr. Teo & Sam continued, "Actually, for the elderly, there is a sleep phenomenon, that is, it is difficult to fall asleep again after waking up at night. This is medically known as nocturnal awakenings. ”
"We found that this condition is not entirely a pathological state, but may be part of the natural adjustment of the biological clock in older adults. Aunt Li Mihua was curious: "Then when you wake up at night, is there any good way to deal with it?"
Dr. Teo & Sam continued, "For the elderly, if they wake up at night and don't feel sleepy, they might as well get up and do some light activities, such as reading or listening to soft music. Not only will this reduce the anxiety of tossing and turning in bed, but it will also help the body readjust and make it easier to fall asleep again. ”
"However, we have also noticed that if you wake up at night for too long, or feel anxious or unwell, you may need some adjustments. ”
"For example, you can adjust your eating habits in the evening and avoid eating heavy or irritating foods too late. ”
What do you think about what time is the best time for the elderly to go to bed at night? Welcome to discuss in the comment area!