Old people want to be healthy and sleep well

summary

Compared with energetic young people, the sleep of the elderly is more important. Due to the degeneration of nervous system function, the sleep cycle rhythm function of the elderly is affected. Poor sleep quality or long-term sleep disorders will lead to mental depression, emotional instability and quality of life of the elderly. Good sleep can repair, regulate and improve the physique of the elderly. Let's take a look at the following.

Old people want to be healthy and sleep well

First, Dajue refers to a long sleep at night. 9:00 p.m. to 3:00 a.m. is the effective sleep time and the best sleep time. Sleep half an hour less at night, sleep three hours more during the day, can't make up for it. Therefore, the elderly had better go to sleep before 10 p.m., get up at six or seven o'clock in the morning, and sleep for 7-8 hours. Affected by factors such as getting up at night and chronic diseases, many elderly people do not sleep well at night. It can be improved from the following aspects: 1. Research shows that proper sun exposure during the day can treat age-related sleep disorders. The elderly should be exposed to the sun for 2 hours a day, such as going out at about 10 am and 3-4 PM. If it's inconvenient to go out, make sure the room is well lit during the day. 2。 30-40 minutes of endurance training four times a week, such as fast walking, aerobics, Taijiquan, can significantly improve the quality of sleep. 3。 Don't read books, read newspapers, watch TV or listen to the radio in bed. Go to bed after 20 minutes still can't sleep, get up to do some monotonous things, wait for sleepy when go to bed.

Second: nap refers to the longest sleep in the day, such as nap. The sleep time is 1-2 hours, which can be subdivided according to different ages: for the elderly aged 65-70, they can take a nap twice a day, one hour each time between 9-10 am and 2-4 PM; for the elderly aged 70-85, they should take 90 minutes' sleep. In winter, the day is long and the night is short, and the night sleep time is long. Therefore, take a nap at 2-3 p.m. for about 1 hour. Many elderly people have a kind of make do attitude towards nap, and are used to leaning on the couch for a while, which not only affects the quality of sleep, but also may cause other health risks. It is suggested that the elderly should also create a good atmosphere during lunch break, and keep the bedroom dark and airy.

Third: nap, refers to the daytime time is very short nap state. Old people have poor energy and often take naps when they are sitting. Every 10-20 minutes to wake up, which belongs to the "zero into the whole" energy storage way, can supplement brain power, boost the spirit. It should be noted that do not take a nap at the tuyere. The central function of thermoregulation will decrease during sleep, which may lead to a cold; pay attention to safety, and take a comfortable posture in a stable place, so as to avoid accidental injury during the nap; do not get up immediately after waking up from a nap, keep the posture before waking up, sit for a while, and then get up for activities, so as to avoid sudden change of blood pressure.

matters needing attention

In addition, if the elderly are still sleepy after napping and often yawn, it is necessary to consider whether it is the prelude of cerebrovascular disease and go to the hospital in time.