After getting old, I want to sleep and stability has become a pain point for many people.Come on and then it is difficult to fall asleep. Light sleep, dreaming, and easy to wake up seems to be a normal state of sleeping.It is easy to cause other health problems.
Then the old mans sleep quality is not good, how should you adjust to improve?
1. People with such sleep problems may be aging in advance!
One of the prominent features of the old mans sleep is that the overall time is shortened, and the average daily sleep time is about 6 hours.Sleeping time at the age of 6 will continue to decrease over time with time, almost maintained at reduction by 2%every 10 years , and age growth will also affect the secretion of melatonin in the human body, which will cause sleep in the evening.Its easy to reverse day and night.
"China Sleep Research Report (2022)" has counted the sleep situation of Chinese residents. According to dataThe old mans sleeping time takes more than half an hour, and the insomnia rate is as high as 21%. Among the 61 -year -old elderly group, sleep problems caused by disease cause accounts for 46%, and the elderlys self -evaluation of sleep quality is self -evaluationAmong them, the proportion of "very poor" is more than twice the young people.
and the harm caused by sleep problems should not be underestimated. Data show that 40%of insomnia will have the spirit of anxiety, depression, and other spiritual spirit.Problems, and long -term insomnia will also increase irritability, behavior out of control, poor memory, etc., which may also cause diseases such as hypertension, coronary heart disease, and dementia. With the further decline in immunity, various autonomous nerve function problems will also follow withIt appears.
In addition, there is also a study published in Sleep found that insomnia may reduce the cognitive power of the elderly .
Researchers have conducted long -term follow -up in the average 64 -year -old group of 64 years old, counting the common 4 common symptoms of insomnia.Knowing function decline is related.
Especially the long -term sleeping difficulties are the most important. Researchers believe that it mainly increases the risk of hypertension, coronary heart disease, diabetes, etc. in old age.Oxidation stimulus reaction occurs, and the risk of decreased cognitive functions in the way.
2. Frequent insomnia, or it may be the liver!
I often wake up in the middle of the night. From the perspective of Chinese medicine, it is a manifestation of liver blood insufficient blood, the liver and blood, the liver and blood are sufficient, and the liver blood can still be available.Cure nerves and help sleep.
When it comes to the liver, it is naturally inseparable from the lungs. Only the liver lung reconciliation can improve the smooth flow of meridians, qi and blood, and the five internal organs.Therefore, people who often insomnia, difficulty falling asleep, or waking up in the middle of the night, believe that the manifestation of qi and blood is weak, and liver stagnation and stagnation. Often, such people will still have a strong temper and impulsive characteristics.
and the poor liver can also lead to frequent nights. This is because the spleen and stomach disorders caused by abnormal liver function will affect human bile secretion, affect normal absorption, and manifest it as more than the middle of the night.Urine; in addition, abnormal liver function can also affect the brain nerves, which causes sleepy restlessness, unable to enter deep sleep, and performance of molars and dreams.
Three, a way to improve insomnia: sleep and expose your feet outside
I often hear people say that cold starting from the feet, thinking that the maintenance of the feet is not good, and it will also affect human health. Indeed, many people are prone to cold feet as soon as they get in winter, causing the whole body to tremble.But there are also such people who always like to extend their feet out of the quilt when they sleep. Instead, they sleep more fragrant. Why?
Sleeping likes to extend the feet outside the quilt. In fact, it can be regarded as a means of adjusting the body temperature when the human body is sleeping.The quilt will be too cold. At this time, the cooling tool of the foot needs to be used. The capillaries of the feet are rich in. When the feet are exposed in the body, it can help cool through the blood and take away excess heat.
Wang Shibiao, chief physician of the Department of Traditional Chinese Medicine, Gansu Second Peoples Hospital First of all, because of sleep, too high body temperature will cause sleeping unsatisfied. By exposing your feet to help heat dissipation, you can make sleep more stable.Secondly, losing the restraint package on the feet can be more conducive to blood circulation and help improve sleep quality. In addition, the meridians of the feet are related to the bodys organs. Exposing the feet can better help the foot of the feet qi and blood circulation and promote sleep and health.
But this is not recommended that everyone sleeps, because it depends on your "heat" situation. Generally, the liver is strong, often irritable, dry mouth, and dry mouth.People who wake up are suitable. For women who have poor constitution, or palace cold women and rheumatic patients, they need to pay attention to their feet maintenance, and they are not suitable for exposed feet when the season is too cold.
According to the doctors tips, the suitable room temperature of exposed to sleep is around 22 ~ 24 ° C, but if the body is cold, dont show it, be careful, be carefulCold dampness into the body, aggravating the condition .
Of course, in addition to exposed feet, there are many ways to help improve sleep quality, such as drinking a glass of milk before going to bed, or soaking your feet.To help better fall asleep, you can maintain a certain amount of exercise in daily life, so that the body can exercise, it can also enhance immunity, improve physical fitness, and help fall asleep.
Conclusion
Reference Data:
[1] "Frequent insomnia, early wake up ..."… What should I use to save the elderlys sleep?". People health .2024-04-13.
[2]" The Sleep Differences for the Elderly ".p ID = "35NLADVE"> [3] "A method of improving insomnia: sleep and exposing your feet outside". Life Times .2024-07-15.
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