Insomnia and dreams disturb people's sleep, there are tips to improve sleep quality!
"Every night, when the world sinks into silence, my battle has just begun. This is a true confession from 72-year-old Mr. Zhang. Like Mr. Zhang, many middle-aged and elderly people are engaged in an invisible battle with the tranquility of the night. Insomnia and dreaminess not only deprive them of sleep, but also seriously affect their vitality and quality of life during the day. According to statistics, about 60% of middle-aged and elderly people are troubled by sleep disorders to varying degrees.
These sleep problems can be caused by a variety of factors, including health conditions, lifestyle habits, and even psychological stress. In this part, we will explore the common causes of insomnia and dreaminess and, through Mr. Zhang's case, look at how these nights of restlessness affect a person's life and what practical actions we can take to improve sleep quality. Let's find the key to those quiet nights together.
Understanding insomnia and dreaminess: it's not just about nighttime
Insomnia and dreaminess are not simple sleep problems, they are deeply affected by both physical and psychological factors. Understanding these reasons helps us find effective solutions.
Physiological causal analysis:
Hormonal changes: As we age, the secretion of melatonin in the body decreases, which directly affects the sleep cycle and quality.
Chronic health problems: Chronic diseases such as increased blood pressure in the systemic arteries (hypertension) and abnormal glucose metabolism (diabetes) are often accompanied by sleep disorders.
Medication side effects: Some medications used to treat chronic conditions can cause insomnia or dreaminess.
Psychological Cause Analysis:
Stress and mood: Constant stress and unprocessed negative emotions, such as anxiety or depression, can significantly affect sleep quality.
Environmental impact: An inappropriate sleeping environment (too bright, too noisy) can also lead to poor sleep quality.
Practical solution: simple changes, good nights and nights
Medical intervention is not always required to improve sleep quality, and by making changes to your daily habits, you can significantly improve your sleep quality.
Establish a regular routine:
Sleep schedule: Try to go to bed and wake up at the same time every day, including weekends, to help adjust your body's body clock.
Improve bedtime habits:
Reduced stimuli: Avoiding caffeine intake and prolonged use of electronic devices before bed can reduce the brain's state of excitement.
Relax before bed: Reading, listening to soft music, or doing some light stretching exercises can help your body fall asleep.
Optimize your diet:
Pay attention to dinner: Choose easy-to-digest foods for dinner and avoid greasy or heavy diets, which can reduce the burden on the stomach and intestines and help sleep.
Tryptophan-rich foods: such as milk, bananas, etc., tryptophan helps in the production of melatonin and promotes sleep.
By implementing these lifestyle modifications, you can significantly improve sleep quality and reduce insomnia and dreaminess. By making these simple changes, you'll be able to get a deeper and more restorative sleep, which will improve your overall quality of life.
Activity & Relaxation: Practical strategies to improve your sleep quality
For middle-aged and elderly people who want to improve their sleep, reasonable exercise and appropriate relaxation techniques are very important. Moderate exercise can help regulate the biological clock, while relaxation techniques can reduce psychological stress before falling asleep, thereby promoting improved sleep quality.
Exercise program: suitable for middle-aged and elderly people
Walking: A 30-minute walk is recommended every day, which can be done in the evening, to help burn off excess energy throughout the day and help you sleep better at night.
Tai Chi: Tai Chi is an exercise suitable for middle-aged and elderly people, it not only exercises the body, but also relaxes the mind and helps to improve sleep.
Yoga: Mild relaxation yoga, in particular, can be done before bedtime to help relieve tension and stress in the body.
Relaxation Techniques: Effectively reduce stress and promote sleep
Breathing exercises: Learn to control your breathing and try deep breathing techniques such as 4-7-8 breathing to help calm the mind.
Meditation: Do a simple meditation before bed, which can be focused on your breath or engage in mindfulness meditation, which can help clear distractions and prepare you for sleep.
Medical intervention: when natural remedies are not enough to solve the problem
Medical intervention may need to be considered when lifestyle modifications do not completely address insomnia. Here are some effective treatment options:
Over-the-counter medication use
Melatonin supplements: Melatonin is a natural hormone that regulates sleep, and supplementation can help adjust sleep cycles, especially for middle-aged and older adults with disrupted biological clocks.
Prescription medications
Use under the guidance of your doctor: If necessary, your doctor may prescribe some sleep medications, such as benzodiazepines, but follow your doctor's instructions closely and be aware of possible side effects.
Cognitive Behavioural Therapy (CBT)
CBT-I: Cognitive-behavioral therapy for insomnia, which improves sleep quality by changing attitudes and behaviors towards sleep, and is effective and sustained.
Through these practical exercise and relaxation techniques, combined with the necessary medical interventions, middle-aged and older adults can significantly improve sleep quality and thus improve overall quality of life. Not only do these methods help to get a better night's rest, but they also enhance the mental state during the day and improve the overall well-being of life.