How can seniors get quality sleep?

A high-quality sleep is very important for the elderly, and if you want to have a good quality sleep, then you must have good sleeping habits. You need to sleep about 6 to 7 hours a day while quieting your surroundings. Choosing the right pillow and bed is also very important.

There are a lot of elderly people who go to bed very early and wake up very early. If the daily sleep time has reached the target, then you can also make your physical condition better and better. It is recommended that the elderly must relax their emotions when sleeping, there are many elderly people who have been worried about their children, and they will also worry about whether their grandchildren have slept well, but long-term fatigue will also affect the sleep of the elderly.

To keep the body in a very calm state, so that you can get a very good sleep, there are many people who like to read a book or do yoga before going to bed, in fact, these habits can be preserved. <>

When sleeping, although it is said that different people will sleep in different positions, if you choose an incorrect sleeping position. There is no way for everyone to fall into a deep sleep, and they will feel very tired, as if they have not rested well. Then it is recommended that you choose a sleeping position on the right side, which can relax the whole body and at the same time will not put pressure on the heart, and the elderly can try it.

When it comes to sleeping, a good sleeping environment can be said to be very important. If the surroundings are too noisy, I believe that no one can fall asleep. It's best not to sleep with the lights on when you sleep, so that the brain thinks it's still daytime and won't rest.

You also need to choose a very good pillow, so that you can sleep better, when choosing a pillow, you must choose the most suitable pillow according to your sleeping position. It is necessary to follow the angle of the bend of the spine so that it is in a relaxed state.

The elderly should change their diet, eat more fresh fruits and vegetables, adjust their work and rest routine, reduce the time they sleep during the day, do more appropriate exercise, soak their feet in hot water at night, or they can choose to drink a glass of warm milk to improve their sleep quality.

Eat more nutritious food, go for a walk after dinner, soak your feet before going to bed, eat more vegetables and fruits, go to bed early and get up early, maintain a good work and rest habits, and don't put too much pressure on yourself, don't worry about this and that for the sake of your children.

You can soak your feet before going to bed, you can massage your body frequently, and you should calm down and adjust your diet reasonably.

In order to improve the sleep quality of the elderly, it is necessary to pay attention to the sleep environment, relieve the psychological burden, carry out appropriate exercise, and drugs**, as follows:

1. Sleeping environment: The sleeping environment should be relatively quiet, ventilated, and the temperature should be appropriate.

2. Relieve the psychological burden of the elderly: The reason why some elderly people do not sleep well is because the burden is too heavy and there are too many things to worry about.

3. Carry out an appropriate amount of exercise: It is recommended that the elderly in the sedan car base should carry out an appropriate amount of aerobic exercise at about 5-8 o'clock in the afternoon every day, especially for more than half an hour of walking, walking can promote the secretion of some substances that improve sleep and promote the arrival of sleepiness.

4. Drugs**: Some elderly people also need to use drugs to improve closed sleep, and it is recommended to use drugs such as dexzopiclone and zolpidem. The above two drugs have the characteristics of rapid onset and short half-life, and there will be no dizziness, dizziness and other phenomena, and there is no muscle relaxation effect, and the elderly are not easy to cause superposition after eating.

As we all know, most of the elderly generally have sleep problems, and the older they get, the worse the quality of sleep. In our lives, some elderly people sleep shallowly, wake up easily, and have difficulty falling asleep after waking up; Some elderly people sleep for a short time, and often doze off during the day, etc., it is very common for the elderly to have these problems of poor sleep quality, and it is recommended that everyone need to pay attention to them.

There are many reasons for poor sleep quality in the elderly, partly because the functions of the elderly are slowly declining, and the sleep time is relatively short, so we generally see that the elderly wake up early. There are also elderly people who suffer from insomnia due to some diseases, such as decreased melatonin secretion, sleep apnea syndrome, obesity hypopnea syndrome, nocturnal hypoxia syndrome, etc. Whatever the reason, we need to correct it in time to improve the sleep of the elderly.

If the elderly want to have a good night's sleep, the following 5 points should not be ignored!

1. Keep your sleeping environment quiet.

The elderly generally sleep lightly, are easily awakened, and once they wake up, it is more difficult to fall asleep, so it is necessary to keep the sleeping environment quiet. In addition, it is recommended to keep the indoor light dim during sleep time, which helps the secretion of melatonin and helps you fall asleep; When sleeping, the elderly also need to pay attention to controlling the indoor temperature, and the right temperature will also help to sleep well.

2. Dinner is seven minutes full.

For the elderly, it is recommended not to eat too much for dinner, and to stay full. A reasonable diet can reduce the burden on the stomach and intestines, and if you eat too much and your digestive system is still working hard during bedtime, it will affect your falling asleep. Therefore, the elderly can take a proper walk after meals to help digestion, reduce the burden, and help to fall asleep early when sleeping.

3. Appropriate exercise.

Many elderly people are afraid of wrestling because of inconvenient legs and feet, and they don't like to move much, which is very bad for the health of the elderly and will also affect their sleep at night. Proper aerobic exercise can stretch your body and mind, and when your body feels tired, it will be easier to fall asleep. Therefore, the elderly can usually exercise more, and can achieve the purpose of exercise through walking, tai chi, yoga and other gentle ways.

4. Reduce nap time.

The elderly themselves sleep for a short time, and if the nap time is too long, it is not conducive to sleep at night. It is recommended that the elderly who have the habit of napping control the time and try not to exceed 60 minutes. If you take a long nap during the day and feel more energetic at night, it is recommended to drink a glass of warm milk or other calming foods before going to bed to help you fall asleep.

5. Avoid excessive intake of refreshing foods and drinks.

There are many drinks in life that help to refresh the mind, such as strong tea, coffee, Red Bull, etc., and the elderly are advised to stay away from these drinks. And for the elderly with a history of smoking, it is recommended to quit smoking as soon as possible, because cigarettes also have the effect of stimulating nerves, and long-term smoking is not conducive to sleep.

If the quality of insomnia is not good for the elderly, you can look at the above 5 points and try to do it. Medication to help you sleep is not a good strategy, and it is easy to become dependent over time, so it is generally not recommended. You can improve your daily life with some measures, which also help to improve the quality of sleep!

You can drink a glass of milk before going to bed, you can also exercise before going to bed, you can also exercise, and you can also change some more comfortable bedding, so that you can improve your sleep quality.

You should have a correct diet at night, go to sleep early, and exercise more during the day to give yourself a very good state of mind, which can improve the quality of sleep.

You can soak your feet in hot water, you can also take a hot bath, you can drink some hot milk, and you can also do some exercise during the day to consume some physical strength.

The causes of poor sleep quality in the elderly include: metabolic disorders, more physical and psychological burdens, and chaotic biological clocks.

Because the physical function of the elderly has been declining, the body of the elderly is deficient in calcium, and the elderly have endocrine disorders, so the sleep quality is relatively poor. In the diet, you should eat some high-protein foods, usually eat more calcium tablets, bask in the sun more, promote calcium absorption, don't sleep for too long during the day, and exercise for more than half an hour every day.

In addition, it is necessary to keep the sleeping environment quiet, the light should be dim, the indoor temperature should be controlled, and the comfortable temperature can also promote sleep, and you can also exercise appropriately.

Sometimes the nap time is too long, it will affect the sleep at night, sometimes the mental pressure is very high, and it is also possible that the metabolism of hormones is abnormal, and it will be very irritable. Be sure to pay attention to your diet, control your weight, and don't eat too much junk food.