How to prevent insomnia elderly
The elderly often have sleep disorders: insomnia, dreams, easy to wake up, sleep time is reduced, and so unfamiliar with the state of sleep is not deep. This is a comprehensive series of symptoms rather than the disease. Impact needs to be checked to rule out sleep disorders or problems.
Follow a regular sleep schedule, go to bed the same time every day, same time every morning, the weekend is all about.
Maintain proper sleep environment should be a quiet, clean and comfortable environment. To keep the bedroom dark and quiet light, room temperature should not be too cold heat and humidity not too high too low. Ventilation windows before going to bed, so that the indoor air fresh, oxygen-rich, but should prevent colds.
Select bedding: the elderly prone to bone and joint disease, should avoid sleeping coir rope beds to wooden beds is appropriate, a mattress on the pad, should be soft, smooth, medium thickness, too thick, causing Xure endogenous, too thin is easy attack by the cold outside, are very disturbed nights sleep soundly. Quilts, sheets, pillows must be clean, people feel comfortable. Pillows should have appropriate flexibility, such as kapok pillows, straw pillow, Po velvet pillow, foam pillow, and other bulk. Recently, the market put in a useful medicine filled pillows, the patient may Dialectic “pillow”: headache, red eyes and anger on the inflammation who use chrysanthemum pillow; restless, restless sleep last night, who select the wick pillow; blood pressure, flushing who can Prunella pillow; cervical hypertrophy, patients with cervical pillow; summer sleeping bean pillow, pillow cinnamon winter sleep.
Note that sleeping position to the right side lying in particular, and can be conducive to muscle relaxation, fatigue, stomach to help push food toward the direction of the duodenum, but also to prevent heart pressure. The right side lying for too long, can be swapped for supine. Stretch on the lower extremities, the trunk straight, try to relax muscles, maintain blood smooth, breathing naturally peaceful.
To avoid excitement before going to bed, before going to bed excited, can lead to insomnia and more dreams. So do not do strength activities before going to bed, not watching TV shows and movies tight, do not look at esoteric books.
Regulation of sleep time, sleep time to wake up the body generally comfortable, energy recovery, mental and physical ease as well. Visual own constitution, habits to adjust itself. Generally 60 to 70 years old to sleep 7 to 8 hours, 70 to 80 years and 6 to 7 hours, 6 hours can be over the age of 80 (including 1 hour lunch break).
Hot foot bath before bedtime to promote vasodilation, blood lead down, so dim sleep, shortened sleep soundly into the, sleep more mature, more fragrant.
Do not eat before going to bed, eating before bedtime, especially greasy goods, will increase the burden of gastrointestinal, lift up the diaphragm, chest pressure, abdominal fullness, easy to cause more than a dream, talking in your sleep, hair nightmare, should try to avoid, do not drink beverages containing caffeine and alcohol.
First urine drinking less before bedtime, the elderly kidney deficiency, without cardiovascular disease, should be drinking less before bedtime, and then go to bed urine solution. Avoid filling the bladder to increase the frequency of defecation.
Dodo regularly, exercise may help naturally go to sleep, but not when the movement in the late evening, because it can stimulate the cardiovascular and nervous system, and make you stay awake.
Tags: Prevention of insomnia, Sleep disorders, Sleep environment, Sleep time
Posted in Insomnia Remedies