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"Lao Zhang, Xiaoxia is here, I'd rather sleep than turn on the air conditioner, don't do these two things, it's not okay to hurt sleep!" Doctor Wang Ming picked up a piece of braised pork and said to Lao Zhang next to him.
On this day, Xiao Zhang, the son of retired teacher Lao Zhang, moved into a new home and held a sumptuous banquet in the hotel to celebrate the housewarming. Lao Zhang and several relatives and friends were present to congratulate, and everyone ate, drank and had fun, and inevitably talked about some health topics. Lao Zhang has always been unable to sleep recently, especially when the weather is hot, he still can't sleep when the air conditioner is turned on.
"Doctor Wang, is it really bad to sleep with the air conditioner on? So what do we do? Lao Zhang asked with a puzzled expression.
Dr. Wang Ming put down his chopsticks and said with a smile: "Actually, there are indeed some problems with sleeping with the air conditioner on, but there are two other habits that will affect sleep more, especially for the elderly." ”
Over-reliance on electronic devices: the number one enemy of sleep
Dr. Li Ming explained that over-reliance on electronic devices is one of the main causes of sleep problems in modern people, especially for the elderly, who can seriously affect sleep quality by playing with mobile phones and watching TV at night.
"Blue light emitted by electronic devices can inhibit the secretion of melatonin, affecting sleep onset and sleep quality." "In particular, playing with your phone before going to bed will keep your brain excited and make it harder to fall asleep. ”
He also told a case: a 65-year-old elderly patient, who usually has poor sleep quality and often wakes up in the middle of the night, after examination and inquiry, it was found that he has the habit of playing with his mobile phone before going to bed. After the doctor's advice, after breaking this habit, the quality of sleep has been significantly improved.
"One study showed that people who used electronic devices before bed fell asleep half an hour later and woke up more during the night than those who didn't." "Therefore, it is best for the elderly to avoid using electronic devices such as mobile phones and tablets before going to bed. ”
Drinking before bed: The invisible killer that harms sleep
"The second habit is to drink before bed." Dr. Li Ming continued, "Many people think that drinking some alcohol before bed can help them fall asleep, but this is actually a misconception. ”
While alcohol can make people feel sleepy, it can interfere with sleep cycles, especially rapid eye movement sleep (REM), leading to decreased sleep quality. In the long run, it can also lead to a series of health problems.
"One study found that people who drank alcohol before bed woke up significantly more often during the night and had significantly lower sleep quality." "Alcohol can cause dehydration, increase the frequency of waking up at night, and worsen sleep disorders such as apnea. ”
He also mentioned a case of a 70-year-old patient who usually had the habit of drinking some alcohol before bed, thinking that it would help him fall asleep, but he always did not sleep well, woke up more often at night, and was less energetic during the day. Later, after the doctor's advice, I quit the habit of drinking alcohol before bed, and the quality of sleep has been significantly improved.
How to improve sleep quality
Hearing this, everyone couldn't help but ask with interest, "Dr. Wang, what should we do to improve the quality of sleep?" ”
Dr. Li Ming explained that improving sleep requires a number of aspects, and the following points can help older people fall asleep better.
Establish a regular routine
"Older people should maintain a regular routine and go to bed and wake up on time every day." "This helps the body establish a stable biological clock, making it easier to fall asleep and wake up." ”
Create a good sleeping environment
"Keeping your bedroom quiet, dark, and cool can help improve sleep quality." "Older people can use blackout curtains, earplugs, and air conditioners to create a comfortable sleeping environment. ”
Engage in moderate exercise
"Moderate exercise can help improve sleep, but avoid strenuous exercise before bed." "Elderly people can choose low-intensity exercises such as walking and tai chi, which can be done for 30 minutes a day. ”
Be mindful of what you eat
"Avoid drinking caffeinated beverages such as coffee and tea before going to bed, and don't overeat dinner." "You can choose foods that help you sleep, such as milk and bananas. ”
Relax and unwind
"Before going to bed, you can do some relaxing activities, such as listening to soft music, reading books, etc." "Avoid activities that excite the brain, such as working and watching stimulating movies. ”
Does napping affect nighttime sleep in older adults?
Just when everyone was discussing hotly, Uncle Zhang suddenly asked a new question: "Dr. Wang, does napping for the elderly have an effect on nighttime sleep?" ”
Dr. Li Ming nodded and continued, "Napping does affect sleep at night, but a moderate amount of napping is also beneficial to the body. ”
He explained that napping should not be too long, and in general, a 20-30 minute nap can help restore energy and boost energy in the afternoon without affecting nightly sleep.
"One study showed that people who took a moderate nap generally had better cardiovascular health than those who didn't nap or took naps for too long." "Especially for the elderly, napping can help restore strength, but it is important to control the time. ”
He also mentioned that a 70-year-old man, because he took a nap for one hour a day, always slept hard at night, and later changed to a half-hour nap under the advice of a doctor, and his sleep quality at night improved significantly.
After listening to Dr. Li Ming's explanation, Lao Zhang and his relatives and friends said that they benefited a lot. Through this gathering, everyone not only learned a lot about sleep and health, but also understood the importance of maintaining good sleep habits. After all, a healthy body and high-quality sleep are the only things that make people enjoy a good life.
What are your thoughts on this? Welcome to discuss in the comment area!