< p >< / p >< p >there are usually sleep disorders in the elderly: < / p >< p >insomnia, dreamy, easy to wake up, sleep time is reduced, sleep is not deep and unfamiliar, and so on. This is a combination of symptoms rather than a disease. Tests are needed to rule out diseases or problems that affect sleep. < / p >< p >follow a regular sleep schedule < / p >< p >go to bed at the same time every day and get up at the same time, even on weekends. < / p >< p >maintain a proper sleep environment < / p >< p >there should be a quiet, clean and comfortable environment. The bedroom keeps the light dark and quiet, the indoor temperature should not be too cold and too hot, and the humidity should not be too high and too low. Open the window before going to bed to keep the indoor air fresh and have plenty of oxygen, but you should prevent colds. < / p >< p >Select bedding < / p >< p >the elderly are prone to bone and joint diseases, so we should avoid sleeping in brown rope beds, with wooden beds and mattresses, which should be soft, flat, moderate thickness, too thick, easy to cause deficiency and heat, and too thin, which is easy to be attacked by cold, which is disturbing at night. Quilts, sheets and pillows must be neat and comfortable. Pillows should be moderately elastic, such as kapok pillow, straw pillow, fuzz pillow, loose foam pillow and so on. Recently, the market put in pillows filled with traditional Chinese medicine, patients can apply syndrome differentiation 'pillow': headache, liver fire inflammation, choose chrysanthemum medicine pillow; restless, restless, choose lamp core medicine pillow; elevated blood pressure, flushing complexion, can use Prunella pillow; cervical spondylosis hypertrophy, use cervical spondylosis medicine pillow; summer sleep mung bean medicine pillow, winter sleep cinnamon medicine pillow. < / p >< p >pay attention to sleeping position < / p >< p >lying on the right side is especially good, which can help relax the muscle tissue, eliminate fatigue, help food in the stomach push toward the duodenum, and avoid heart pressure. If you lie on the right side for too long, it can be replaced by lying on your back. Stretch the upper and lower limbs, straighten the torso, relax the muscles of the whole body as far as possible, keep the qi and blood unobstructed, and breathe naturally and peacefully. < / p >< p >avoid excitement before going to bed < / p >< p >excitement before going to bed can lead to insomnia and dreaminess. Therefore, do not do intensive activities before going to bed, do not watch tense TV programs and movies, and do not read esoteric books. < / p >< p >adjust sleep time < / p >< p >Sleep time is generally better to wake up and feel comfortable, energetic and relaxed. Can see their own physique, living habits and self-adjustment. Sleep for 7-8 hours at the age of 60-70, 6-7 hours at the age of 70, and 6 hours at the age of 80 or above (including an hour's lunch break). < / p >< p >soak your feet in hot water before going to bed < / p >< / p >< p >Don't eat before going to bed < / p >< p >eating before going to bed, especially greasy products, will increase the burden on the stomach and intestines, lift the diaphragm upward, the chest is pressed, and the abdomen is full, which is easy to cause dreaminess, dream talk, and nightmares, which should be avoided as much as possible, and do not drink drinks containing caffeine and alcohol. < / p >< p >drink less water before going to bed and urinate first < / p >< p >elderly kidney qi deficiency, if there is no cardiovascular and cerebrovascular disease, they should drink less water before going to bed and go to bed after urinating. Avoid bladder filling and increase defecation times. < / p >< p >move regularly < / p >< p >exercise can help you go to sleep naturally, but don't exercise too late at dusk, as it stimulates the cardiovascular and nervous system and keeps you awake. < / p >< p >what to do about insomnia in the elderly < / p >< p >find the right biological clock. Everyone has a set of biological clock. the difference between the elderly and the young is that young people have to change some living habits, including sleep time, in order to cope with their work, while the elderly can relax wholeheartedly and have enough time to explore their own sleep cycle, and then form a regular biological clock accordingly. < / p >< p >time does not represent quality. It is normal that sleep time decreases with age, because old people do not consume a lot of energy every day like young people, and their metabolism is much slower, so they naturally do not need to spend too much time sleeping. Just like pumping air into a tire, it must take a while longer to inflate a tire that has already lost 80% of its gas than one that has only 20% of it. Young people may need eight hours of sleep to be refreshed, while old people only need five or six hours. Less time does not mean low quality. As long as you can have a good mental outlook the next day, you don't have to worry about getting too little sleep the day before. < / p >< p >create a suitable sleep environment. It is recommended that when choosing a bedroom, you should choose the side of the room far away from the downtown area, and the curtains must have a good shading effect. The chandelier in the room, including the desk lamp, should choose a light bulb with soft light color to avoid sudden glare when turning on the light. You can also wear an eye patch when you sleep so that you don't have to worry about being disturbed by the light. < / p >< p >increase exercise appropriately. Some old people think that when they retire, they should enjoy themselves at home, so apart from eating, they watch TV and read newspapers, and then wait for bed. Only to find that I can't sleep over and over in bed all the time. If you can carry out some medium-intensity activities during the day, such as playing Taijiquan, it can improve the difficulty of falling asleep. But it is not suitable to exercise before going to bed, which will excite the nerves and affect the quality of sleep. < / p >< p >pay attention to your diet before going to bed. The functions of various organs of the elderly have declined, and the digestive system is no exception. If dinner is high in protein and fat, it will increase the burden on the intestines and stomach. Lying in bed will feel fullness and discomfort in the chest and abdomen, and even dull pain. Therefore, be sure to eat more light foods such as vegetables for dinner, and go to bed at least two hours after dinner. Such as strong tea, wine, chocolate and other exciting foods should be avoided, you can drink a cup of warm milk, add some honey effect is very good. < / p >< p >the choice of bed. The old man has some inconvenience in his waist and legs, so Simmons is absolutely taboo. Because Simmons is too soft to support the weight of the body, sleeping on it will not only not help relieve daytime fatigue, but will aggravate the backache. Similarly, there is a brown bed. The best choice should be a hard bed, but the mattress should be softer, too thin will cluck the bone. The pillow should not be so soft that one pillow will sink into it. Height should also be exquisite, with the head pillow on top of the pillow height as high as a fist is appropriate, to avoid neck and shoulder discomfort. < / p >< p >preparation before going to bed. You can eat some fruit after dinner, but don't drink a lot of water, and be sure to defecate before going to bed, in order to avoid waking up due to bladder filling during a deep sleep. Soak your feet with hot water when washing, so that you can relax your body and mind and help you fall asleep quickly. < / p >< p >treat tranquilizers correctly. Everything should be divided into two dialectically, as well as for tranquilizers. Some old people feel that after taking tranquilizer, the sleep quality is relatively high, and from then on, as long as they have insomnia, they will take one. As long as you follow the doctor's advice, there won't be a big problem. After all, if you can't sleep well for a long time, the damage to your health is immeasurable. < / p >

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