Elderly people need to do to sleep well?

To ensure health, sanity, each person needs to maintain sleep to regenerate energy. In young people, the number of sleeping hours is often higher in the elderly from 2-3 hours a day. However, the quality of sleep is a new issue that should be considered for the elderly to have a comfortable, healthy and useful life.

So what do seniors need to do to get a deep sleep, not flickering, waking up, even losing sleep?

For the elderly, there are people who sleep all night without sleep, some sleep very little, some sleep very early but about 2-3 am awake and can not sleep again. Some people can sleep but sleep is flickering or dreaming and most worrisome is having nightmares.

Why is that? There are many reasons for this problem: the elderly do not sleep well, because of illnesses such as bone aches and pains, especially when the weather changes, benign prostatic hyperplasia causes nocturnal nocturnal cough. due to chronic bronchiectasis; Due to the surroundings like cramped houses, there is a lot of noise. Besides, the elderly people cannot sleep because psychology often thinks about the past, or worries and emotions .

Elderly people need to do to sleep well?

Solving this problem depends on many factors, depending on the conditions of each person and each region (urban, rural, mountainous .), but there are some main issues after here:

About diet

Food and drinking water have some types that make sleep more sound, but there are also ones that cause sleepiness and trouble sleeping. No matter how you eat or drink, you must ensure all 3 main ingredients: protein (meat, fish .), sugar (rice, bread .) and fat (animal fat and vegetable oil, but master weak is vegetable oil). Elderly people should eat easy-to-digest foods and high in vitamin B1, rich in minerals such as vegetables (spinach, spinach), fruits (oranges, tangerines, ripe papaya) .; Pork, chicken, fresh fish, tofu, soy milk.

In particular, elderly people should not drink alcohol or beer. Because alcohol is capable of damaging liver cells. If you drink, you should drink some aperitif wine (except for people with cardiovascular and stomach diseases), however, the amount of alcohol should not exceed 100ml / day. Older people should avoid insomnia such as coffee and caffeine drinks such as Pepsi and Coca Cola. Cigarette smoke should be avoided (do not smoke, encourage family members and neighbors to quit smoking).

Practice sports

The form of sports training is relatively suitable for the elderly is to practice nursing regularly. It is necessary to practice properly, it is best to have a good guide beforehand and pass it on to others. For example, clubs of the elderly or elderly groups in each residential cluster, each street group, each village, each village .

Exercise place should ensure hygiene, cool, avoid drafts, especially in cold season, the best place to rest, avoid rain, sudden wind.

It is necessary to practice from easy movements to difficult moves and before going to a specific exercise, you should start your body gently. Practice movements starting from the neck, arms, torso, legs. The coordination moves as smoothly as possible. However, it is difficult for the elderly to practice these movements in the early stages, so they must be patient and patient. The important thing is the same movement but depending on the strength of each person, there is a way to practice with different intensity. Do not exercise too much, so that after each exercise is comfortable, relieved.

In addition to exercise, can walk, bike, badminton . Walking can be individual, several people, each group. Walking should also follow the instructions, for example, do not go too fast, should not go too long, should not go during intense sunlight or cold weather. After eating well, you should not walk. Should go slowly, walk lightly, walk and breathe in and out rhythmically.

Exercise nursing, walking, badminton, cycling, regular exercise will become a habit and do so will prolong life because of increased resistance, blood circulation, help for eating, good absorption, refreshing spirit and good sleep. For elderly people with excessive weight, exercise and walking exercise will promote energy metabolism, avoid excess fat and gradually lose weight, to some extent cardiovascular disease also diminished.

Should you bathe after exercising?

After exercising, taking a walk, badminton, cycling, depending on the health of each person, whether or not to take a bath. You can take a bath but have to rest for the sweat to stop, the heart rate returns to its original state. For people with hypertension when exercising as well as after training should be gentle, avoid exercising heavy movements, exertion, after training should wipe yourself with warm water. Whether it is healthy or weak after exercise, muscle massaging, gentle jointing and hand massage should be punched by the hand or by specialized tools.

If the above mentioned issues are well implemented, the sleep of the elderly will be much better.

Doctor BUI MAI HUƯƠNG