The elderlySleep disordersThere are usually:

Insomnia, much dream, easy to wake, sleep time, sleep is not deep not familiar, etc.This is a combination of a series of symptoms rather than the disease.Inspection will be necessary to rule out the disease or problems affecting sleep.

Follow a regular sleep schedule

At the same time every day to go to bed and get up at the same time, the weekend.

Maintain the appropriate sleep environment

Should have a quiet, clean and comfortable environment.Keep in dark and quiet bedroom, indoor temperature shoulds not be too cold heat, humidity shoulds not be too high too low.Before open the window ventilation, let indoor air fresh, sufficient oxygen, but should prevent colds.

Choose bedding

The old joint disease easily, should avoid sleep coir rope bed, with wooden beds advisable, pad on the mattress, appropriate soft, smooth, moderate thickness, thick easy cause heat endogenous, too thin is vulnerable to cold outside, have a night sleep soundly.The quiltShall be clean, bed sheet, pillow, make the person feels comfortable.Appropriate pillow with moderate elastic, such as kapok pillow, straw pillow, PuRong pillow, foam pillow, etc.Recently, the market useful Chinese medicine filling pillow, patients can shih syndrome "pillow" : a headache on the eye red, something is phlogistic, choose the chrysanthemum drug pillow;Distracted, night sleep soundly restless, choose the wick drug pillow;Flush on blood pressure, complexion, selfheal available drug pillow;Cervical hypertrophy and cervical spondylosis drug pillow;Sleep mung bean drug pillow, winter summer cinnamon drug pillow.

Pay attention to the position

To right side especially good, can be helpful for muscle relaxation, eliminate fatigue, help food drive in the direction of the duodenum in the stomach, also can avoid cardiac compression.Right side too long, can exchange to lie on your back.Stretch the arms, trunk straight, muscles relax and maintain blood flow and breathing naturally.

Avoid excitement before sleeping

Excited, before going to bed can cause insomnia and more dreams.So don't activity intensity before sleeping, should not be nervous TV shows and movies, watch esoteric books.

Adjust the sleep time

Sleep time general to wake up the whole body comfortable, energy recovery, physically and mentally relaxed as well.Viewing their physique, life habit adjust themselves.60 ~ 70 years generally 7 ~ 8 hours, 70 ~ 80 at the age of 6 ~ 7 hours, more than 80 - year - old 6 hours can (including around midday rest for 1 hour).

Hot bubble foot before sleep

Vasodilation, guide the qi and blood, bring the sleepy, RuMei shorter time, sleep more ripe and sweet.

Don't eat before sleeping

Before sleeping, eating, especially oily products, will increase the burden of gastrointestinal, diaphragmatic muscle to lift the chest compression, abdomen bilges full, easy cause much dream, say talk in a dream, a nightmare, should avoid, does not contain caffeine and alcohol to drink.

Less water before sleep to urinate

The elderly kidney deficiency, if there is no disease of heart head blood-vessel, should bedtime drink less, then go to bed after pee.Avoid full bladder, increase defecation frequency.

Move on a regular basis

Exercise can help naturally into sleep, but don't movement in late dusk, because it can stimulate the cardiovascular and nervous system, and keep you awake.

The old insomnia?

Find the right clock.Everyone has a biological clock, the difference is that old man and the young people, young people in order to cope with the work must be forced to change some habits and customs, including sleep time;Old men can completely relax and have plenty of time to grope for their sleep cycle, and then on the basis of forming regularity of biological clock.

Time does not represent the quality.Along with the growth of the age and result in a sleep time decreases, this is normal phenomenon, because the old man doesn't like young people every day consumes a lot of energy, metabolism are much more slowly, nature also don't need to spend too much time to sleep.Just like the tyres pumped, give a 80% drainage gas tire fill gas must be more than to discharge only 20% spend a period of time.Young people may have to sleep eight hours will have spirit, the old man was only five or six hours.Less time does not mean low quality.As long as the second day can have a good mental outlook, completely don't have to worry about whether the day before sleep too little.

Build appropriate sleep environment.Many old people sleep are easy to woke up by some small sound or light, want to go back to sleep again only to find that is a difficult thing.Advise when choosing the bedroom to choose far away from downtown side of the room, the curtains shading effect is good, too.Droplight including desk lamp in the room were to choose light color soft light bulbs, avoid light dazzling abruptly when turn on the light.Can also wear goggles when sleeping, so you can don't have to worry about all was light.

Appropriate increase exercise.Some old people feel retired, at home do not hard, so in additionHave a mealIs watching TV, reading a newspaper and then waiting to go to bed.The results found that always tossed and turned in bed can't sleep.If can have some moderate intensity activity during the day, such as taijiquan, can improve the condition of trouble falling asleep.But before bed is not suitable for sports, so it will let nervous excitement, affect the quality of sleep.

Pay attention to diet before sleep.The old man's body every organ, the digestive system is no exception.If the dinner is given priority to with high protein, high fat food, will increase the burden of intestines and stomach.Lying in bed would feel the chest full bilge unwell, even have a dull pain.So dinner must eat more vegetables and other light food, and at least two hours and then went to bed after dinner.Like strong tea, wine, chocolate and excited nerve that food should be diet, can drink a cup of warm milk, add some honey has particularly good effects.

The choice of the bed.The old man's waist and leg are some inconvenience, so simmons is the absolute taboo.Simmons is too soft because it is over, there's no way to support the weight of the body, sleep in the above not only can't help to relieve fatigue during the day, it will increase the extent of the waist sour backache.In the same way with brown or chunk.The best choice should be a hard bed, mattress to spread some soft, however, is too thin to cough up the bones.Pillow can't too soft, so much so that a pillow to head is trapped inside.Height also have exquisite, with the height of the head in the pillow and a fist so Gao Weiyi, avoids the neck shoulder discomfort.

Preparation work before going to bed.After dinner, can eat a fruit, but don't drinking lots of water, and before bed must comfort at a time, first in order to avoid falling asleep woke for bladder filling.Wash with hot water bubble foot, make body and mind relax, help to sleep quickly.

Correct view of sedative drugs.Everything should be in two dialectical view, for sedative medicine is also.Some old people feel after taking a sedative drug sleep quality is higher, as long as insomnia eat a grain from now on.Although sedative medicine effect is remarkable, short small dose not have what problem, but it has a certain addiction and dependence, adverse side effects on the body is very big also.But don't because it negate fear of sedative drugs, even if is really a very serious insomnia, still need to see a doctor and under the guidance of doctors take appropriate drugs correctly.As long as prescribed, it is unlikely to have big problems.After all, if long time can't sleep well, the damage to the health is immeasurable.