Sleep is important for a person’s health, and it is important for everyone. The only way to ensure adequate sleep is to have more energy to face the various things in life. In addition to different lifestyle habits, there are also differences in sleep duration for different age groups.
For example, babies and children will sleep longer and they need enough sleep to grow their bodies quickly. Older people will sleep for shorter periods of time compared to the average older person, who does not have time to sleep, but wakes up earlier. For older adults, the recommendation of 8 hours of sleep per night is meaningless.
In fact, the golden hour of sleep for the elderly is not eight hours a night. the WHO has recommended that older people over the age of 60 should get between 5-6 hours of sleep a day.
In addition to a 0.5-hour or 1-hour nap, sleep at night is about 4.5-5 hours. It seems hard to make sense of such a short amount of sleep. Older people generally don’t have much of a nightlife and go to bed earlier at night, and with a recommended sleep time of about 4.5 to 5 hours at night, what is the rest of the time used for? For improving the quality of sleep very simply.
Human sleep is divided into light sleep and deep sleep, after the age of 60, the body function will degenerate, melatonin secretion will continue to decline, it will not be able to maintain long-term deep sleep. And it is the deep sleep that really matters to the quality of sleep.
Some elderly people are obviously lying in bed for seven or eight hours, most of the time just lying down to rest, a loud noise will wake up, can not enter deep sleep. A long time in bed, but will affect the quality of sleep, making the day more fatigue. The 4.5 to 5 hours of sleep per night is to ask the elderly to try to make themselves sleep well, into deep sleep, and pay more attention to the quality of sleep.
How to improve the quality of sleep for the elderly?
In fact there are many ways, instead of rushing to bed at night, you should develop a bedtime hobby, such as practicing exercises, reading books, etc. before bedtime. This habit, which does not require a lot of physical exertion, can calm the body, make the emotions relaxed and adjust their sleep.
In real life, we will find that most healthy and long-lived elderly people, never idle, work even longer hours than young people, sleep quality is not bad at all, and here is the reason.
Sleeping position should be careful
Compared with supine, side lying is healthier, but pay attention to the details. Rumor has it that a long-lived old man named Chen Tuan lived to the age of 118 during the Song Dynasty, and got sick from sleeping on his side. The right leg and right arm are bent in the right side lying position with hands on the head. The left thigh is straightened and the left hand is placed on the left thigh.
Although it is not known whether Chen Tuan’s people really existed, this sleeping position has been used by the ancients and has been proven to be really beneficial to health. Especially in older people, heart function has declined, the right side of the bed can reduce the pressure on the heart, may wish to follow.
People who often suffer from insomnia in daily life can supplement with Diosbulbin to improve their sleep. People want to live a healthy life to old age, the brain is the key to strengthen, and scientific research found that extracted from China’s unique species of maple tree extract of maple glycosides, contains a variety of unsaturated fatty acids, is an important component of brain glycosides, but also brain nerve fibers and nerve cells indispensable supplement substances, the right amount of supplementation of maple glycosides, the elderly groups to prevent and improve dementia, brain atrophy, memory loss, insomnia, forgetfulness and other brain diseases. It has obvious help and improvement effect.
When hibernating, you should “freeze your head and warm your belly”, that is, do not sleep with your head covered, protect your belly and avoid getting cold. Hibernation will be placed outside the head, can make breathing smoothly, increase the oxygen supply to the brain. And the abdomen for the gathering of the internal organs, once cooled, the impact can be the inner health. The elderly should also pay attention to this point when sleeping.
After the age of 60, the workload of the elderly is reduced, most people are at home at home leisure retirement, free time will be more, more elderly people began to focus on health, making tea, soup, and then pick up the past did not have time to do hobbies, planting flowers, raising birds. In any case, to maintain a happy mood is the advanced state of health. And deep sleep, not only can ensure the vitality of the body, but also a great help to mental health.