Older people sleep poorly?Try these moves

2022-05-03 0 By

Normal enough sleep time, can maintain the normal operation of the body, is conducive to the metabolism and recovery of tissues and organs in the body, so a healthy sleep, enough sleep, is very important to our health.As the saying goes, “the first thirty years of sleep is not enough, the last thirty years can not sleep”, due to the decline of physiological function, the incidence of sleep disorders in the elderly increase, insomnia is also a common disease and frequently-occurring disease afflicting many elderly people.The 2022 White Paper on Healthy Sleep of Chinese People, released by the China Sleep Research Society, analyzed the sleep patterns of nearly 10,000 people from different parts of the country through sample surveys and big data.The results showed that 42% of the elderly took more than half an hour to fall asleep, and the insomnia rate was as high as 21%. The frequent insomnia rate of the elderly was significantly higher than that of the young.Sleep disorders harm the health of the elderly elderly as a special population, due to the aging of the body, the function of each organ degradation, the speed of metabolism gradually slowed down, coupled with senile diseases, such as hypertension, gout, thrombosis, migraine and so on, resulting in sleep disorders in the elderly is very easy to occur.After the occurrence of sleep disorders, the elderly can not sleep at night, easy to appear mental fatigue, showing dizziness, headache, slow reaction, general discomfort and other symptoms.Clinical studies have shown that sleep disorders can lead to cardiovascular and cerebrovascular diseases, gastrointestinal diseases, diabetes and other diseases.Insomnia goes hand in hand with high blood pressure.Heart activity is mainly controlled by autonomic nerves, and when sleep is insufficient, sympathetic nerves excite and blood pressure increases.Relatively, hypertension patients often because of dizziness, chest distress and other symptoms lead to insomnia, and insomnia will stimulate adrenalin more active, leading to systemic arteriole spasm, further increase blood pressure.For middle-aged and elderly people, if they often lack of sleep, they will have certain stimulation to their cardiovascular and cerebrovascular systems, resulting in insufficient cardiovascular and cerebrovascular blood supply, inducing hypertension and a series of cardiovascular and cerebrovascular diseases, and easy to lead to dizziness and weakened thinking ability due to insufficient oxygen supply to the body.Sleep disturbance induces gastrointestinal diseases.Stomach and intestine are the most important circulatory organs in human digestive system and metabolic system, which are closely related to human metabolism.The elderly themselves are prone to indigestion due to digestive degradation, and insomnia can make it worse.Long-term sleep deprivation interferes with the normal secretion rhythm of the gastrointestinal tract, which leads to abnormal phenomena such as the intake of vitamins and nutrients, resulting in the difficulty of normal discharge of toxins and waste in the body, and the stimulation of gastrointestinal mucosa and gastrointestinal diseases.Sleep deprivation also puts a strain on the stomach’s ability to repair itself, leaving cells in the stomach unable to repair, and further acid erosion leading to a range of gastrointestinal illnesses.Lack of sleep can also lead to diabetes.Older adults with reduced sleep duration are significantly more likely to develop diabetes than the general population.Lack of sleep leads to insulin resistance. This is because in severe insomnia, the stress system of the human body is activated, the secretion of “glucose-raising hormone” in the body increases, and insulin resistance worsens, thus causing the disorder of glucose metabolism and inducing diabetes.In addition, insomnia can also lead to the elderly memory decline, appetite decline, mood instability, irritability, etc..For the elderly, the normal amount of sleep should be between six and seven hours a day. Too little or too much sleep can have health consequences.How to get rid of sleep disorders and have a good night’s sleep?Here are a few things seniors can try: Calming down before going to bed.Insomnia itself is not terrible, terrible is the fear of insomnia.Senile insomnia is natural law, be caused by physiologic change more.The elderly in the 1-2 hours before sleep, do not let their brain in mental tension and excessive thinking state.At ordinary times should be empathic, keep cheerful.Adjust your sleep schedule and reduce your bedtime exercise.It is recommended that older people should go to bed between 10 and 11 and no later than 12.A few hours before going to bed, you can choose some aerobic exercises according to your constitution, such as Taijiquan, Baduanjin, Qigong and walking.Exercise is good for your health, makes you feel less stressed, and makes you feel tired, all of which are good for sleep.Be aware, however, that exercising too late can interfere with sleep, so it’s best not to exercise within three hours of bedtime.Remember not to do strenuous exercise, so as not to keep the central nervous system excited for a long time, but reduce the quality of sleep.Soak your feet before bed.The soles of the feet correspond to each organ of the body, appropriate massage, effectively promote the blood circulation of each organ, organ get enough oxygen and nutrition supply is more conducive to health.So before sleeping with hot blisters feet, especially in the elderly, can effectively promote blood circulation care heart cerebrovascular health, relieve fatigue all day, improve sleep quality, but also reduce the incidence of varicose veins.Attention should be paid to the temperature of the foot bath water controlled within 40℃, the temperature should not be too high, otherwise it will cause adverse stimulation to the skin of the feet, but also control the time of the foot bath, it is best not to exceed 20 minutes, to avoid the pressure to their heart.Eat sensibly.Dinner diet fat ganhou greasy, with seven minutes full appropriate.Eating too much food or foods high in acidity and fat may interfere with digestion, which in turn can interfere with sleep.Choose a healthier dinner in the evening, and drink some milk before going to bed to help relax and promote sleep.For the elderly with poor digestion, the principle of eating less and more meals should be followed to avoid eating too full.Stop smoking and limit alcohol.Somebody thinks, drink can help sleep, in fact, although alcohol can let a person to sleep, but basically will interfere with the normal structure of sleep, the body makes the night sleep becomes shallow, shallow sleep time is extended, and wake up more often, essentially because of drinking can have become fitful sleep, lower the overall quality of sleep.Many old people have the habit of smoking before bed.Cigarette contains a variety of harmful substances, is one of the important factors leading to blood vessel damage, blockage.Smoking before going to bed will cause certain stimulation and injury to blood vessels, which will cause serious cardiovascular and cerebrovascular diseases such as myocardial infarction and cerebral infarction in patients due to vascular blockage.Therefore, staying away from cigarettes and avoiding smoking before going to bed are important conditions to effectively ensure unobstructed blood vessels.The elderly sleep time is shorter, it may be normal physiological phenomenon, also may be morpheus disorder is in trouble.If long-term insomnia and not law, you need to go to the regular hospital to seek professional help.Hope that the elderly adjust themselves in time, get rid of those unhealthy sleep habits, good sleep is an important condition for health.(reporter Li Li) statement: the copyright of this article belongs to the original author, if there is a source error or infringement of your legitimate rights and interests, you can contact us through the mailbox, we will promptly deal with.Email address: jpbl@jp.jiupainews.com