Some time ago, I picked up my mother and went to Beijing, saying That I wanted to take my mother to play in Beijing, but because the old man was not used to the strange environment, he missed his friends back home after living for a week.
During my mother’s stay in Beijing, I suddenly found that my mother and I had completely different work and rest habits. In the evening, we were used to take a rest until around 11 or 12 o ‘clock, but my mother felt sleepy at around 10:30.
In the morning we are used to sleep late, do not go to work when you can sleep to 10 o ‘clock, but my mother woke up at 5 o ‘clock, those days, to tell the truth completely broke my habits of life, every day in the mother tidy up the house in the noise woke up, a watch at 6 o ‘clock.
In fact, I don’t understand why the elderly do not have “sleep”? In fact, many people have the same feeling as xiaobian.the old people not only sleep less, but also most of them will go to bed early and get up early.
There are four factors associated with the lack of sleep time in the elderly
- Slow metabolism
Older adults also have slower metabolism and less sleep than younger adults;
For the elderly, is the best time to sleep every night of between ten o ‘clock to 6 o ‘clock in the morning, but older people need sleep time every day at about 6 to 7 hours, probably because the elderly body metabolism become slow, appropriate to reduce rest time is advantageous to the old people’s physical health, but can not be less than 6 hours, sleep time is too long or too short will damage health, increase the risk of dementia.
- Brain system degradation
As you get older, brain cells atrophy, as does the pineal gland, which coordinates day and night. Changes in the pineal gland can disrupt sleep rhythms, leading to poor sleep in the elderly.
- Influence of disease
With the increase of age, the body organs of the elderly will slowly degenerate, the resistance will also be lower, will be vulnerable to the invasion of various diseases, such as gout, “three high”, cervical spondylosis, cardio-cerebrovascular disease, migraine and other physical discomfort will lead to sleep disorders in the elderly.
- Other factors
The nap time is too long, also can lead to the sleep quality in the evening, it is recommended that the nap had better not exceed 1 hour;
Too much worry, too much missing children will lead to low mood, which will also lead to sleep problems in the elderly;
The living environment around is too noisy.
What habits help improve sleep quality in the elderly?
First: keep a good sleep habit. For the elderly, it is suggested that they should go to bed and get up at the same time every day to form a good sleeping habit.
The 2nd: build a good moring environment to oneself, can change the bedding that a comfortable like, and the lamplight of bright eye is covered before sleeping. Put down your phone, read a book, listen to music, or take a hot bath.
Third: before going to bed do not eat too full, also do not hunger; In addition, do not drink too many people, also do not drink some stimulating drinks, such as coffee, strong tea, can drink a cup of milk.
Fourth: To improve sleep, do moderate exercise a few hours before bed, such as walking for half an hour or doing yoga. Remember not to exercise 2 hours before bed.