Poor sleep quality in the elderly? Mostly related to 2 causes! 5 things are recommended to help improve


As we all know, the elderly generally sleep problems, a survey found that the older you are, the worse the quality of sleep, some people believe that this is the body's normal physiological degradation, the elderly sleep quality is no way, but I do not know that the elderly sleep quality is poor, not only affect the body, but also induce cardiovascular disease, so we should pay attention to.

Why do the elderly have poor sleep quality?

1. Functional decline

With age, the elderly body functions will gradually decline so that melatonin secretion is reduced, thus causing a series of sleep disorders.

2, less energy consumption

Most seniors don't work or exercise much every day, their bodies use less energy and often have naps, which can lead to poor sleep quality in the evening when their bodies aren't tired.

What can the elderly do to maintain a good night's sleep?

1, maintain a good sleep environment

Older adults have a shallow sleep pattern and are easily awakened while having difficulty falling asleep upon awakening, so it is important to keep the sleep environment quiet and The light should be dim, which facilitates the production of melanin and allows seniors to sleep in comfort until morning. In addition, to control the indoor temperature, comfortable temperature can also promote sleep.

2, do appropriate exercise

Most of the elderly do not love to move, not how much exercise, but in fact, the elderly appropriate exercise can promote sleep, but also soothe the body and mind, every day appropriate exercise, through walking, yoga, tai chi to consume physical energy, so that at night when you sleep easy to feel fatigue, it will be easy to fall asleep.

3, eat seven full for dinner.

The elderly do not eat too much dinner, intake of seven full, to avoid increased gastrointestinal burden, because the elderly gastrointestinal peristalsis is slower, ingesting too much food will be because of slow digestion, leading to sleep in constant digestion work, so that sleep is affected.

4, to avoid excessive intake of refreshing food

Such as strong tea, coffee, red bull, etc., try to stay away from these drinks contain substances that will increase brain excitement, easy to affect sleep is not easy to fall asleep.

5, siesta to control

Since the elderly have less exercise and shorter sleep time throughout the day, a long nap can make it difficult for the body and mind to sleep at night, so it is important to control the nap time, no more than 60 minutes.

In general, although the elderly because of physical decline and low energy consumption easy to have insomnia problems, but as long as the right measures are taken. It can be effectively improved. In addition, the elderly should know that before going to bed, try to drink as little water as possible, drinking too much water will promote urine production, leading to frequent visits to the toilet during the night, which affects sleep. After all, once you wake up it's harder to go back to sleep.

# Family Doctor Superteam #

If your fans have more health questions, please leave a message in the comment section below, and Family Medicine will answer your questions as soon as possible.

For more information on preventing and relieving insomnia and amnesia, you can follow@ Family Doctor Online, we are committed to providing you with more and more professional health content!

Summer coolness management

We're halfway through 2020 and time has jumped like a white horse to July before we know it. The heat is unbearable, but we also had a long summer vacation because of the heat, so we really have to thank this festival.


Study says people with high cholesterol should reduce carbohydrates, not saturated fats

This advice is common but controversial, with some past research suggesting that sugar is the main reason some people have too much "bad" LDL cholesterol, rather than fat.


Don't throw away the celery leaves! You can also do this baby super love to eat, but also can add nutrition to prevent constipation.

We often throw away celery leaves when we stir-fry vegetables, today to teach you not to waste, use celery leaves to make a supplement for your baby, celery leaves are very high in nutritional value, many nutritional elements are higher than celery stalks, use celery leaves to make a supplement for your baby to supplement nutrition while also preventing constipation, today to use celery leaves to spread an omelet for your baby.


Eating barbecue regularly can cause cancer? If you do these things, you'll be able to jerk off.

So how can you satisfy your mouth and stay healthy during jerk season? Anthropogenic sources are mainly various fossil fuels, wood, paper, and other hydrocarbons formed by pyrolysis under incomplete combustion or reduction conditions It's toxic and carcinogenic.


Green leafy vegetables are nutritious, and this is how they taste.

They are one of the foods that can supplement the body with many essential nutrients and are effective in protecting eyesight, improving health and fighting cancer, so how do you eat leafy greens with so many functions?


Tracking 5 million people over 32 years: how cardiovascular disease is eaten in the mouth

Recently, Professor Frank B. Hu's team from the Harvard School of Public Health was featured in JAMA An article in Internal Medicine entitled "Association Between Healthy Eating Patterns and Risk of Cardiovascular Disease" latest study.


Vitamin C and E. Do I need to take a long-term supplement? The dangers of over-supplementation, all at once.

Vitamin C: Vitamin C is a vitamin with antioxidant properties, also known as ascorbic acid, vitamin C promotes iron absorption and formation of hemoglobin, as well as promoting collagen synthesis, and thus, in promoting vascular health and reducing the occurrence of scurvy. Vitamin C is an important nutrient that, among other things, promotes the repair of damaged body tissues and promotes calcium The absorption, antioxidant scavenging of free radicals, and strengthening of the immune system.


Don't forget to benefit qi to prevent summerheat and dispel dampness.

Guangzhou Daily News: The summer in Lingnan is hot and humid, which makes people feel sleepy and depressed. Professor Peng Kang, vice president of Southern Integrative Medicine Hospital, reminded that we should prevent summer heat and eliminate dampness on the one hand, and pay attention to the benefit of qi on the other. and fluid.


Why is humidity getting worse if you drink red bean and barley tea regularly?

Recently, some patients and I said, often drink red beans and barley tea, how to feel more and more dampness, poor complexion, cold sex, uterine cold, anxiety. The new version of the National Pharmacopoeia states that there are two authentic sources of red beans, one is narrower and longer beans, and the other is "red beans", which has loose stools. The new version of the National Pharmacopoeia states that there are two authentic sources of red beans, one is the narrower and longer red beans, the other is "red beans". ", which is what we usually call red beans, red lentils, so both are genuine, with maybe a little bit of a smaller difference in efficacy However, the National Pharmacopoeia recognizes that the two have the same efficacy and can be used instead of each other, two Is your physique suitable for eating?


Analyzing NMN Upgrades: the miracle of health against age with NMN+!

Compared to the traditional NMN, the upgraded version of NMN+ has the following features: 1, NMN+ has four essential amino acid protection Technology for the complete release of NMN in the body and four levels of boosted enhanced energy transformation.



I've recently become addicted to scallion noodles, which are not only delicious, but also very easy to make!

If a team employee is expelled for violating safety guidelines, the team will not receive a replacement slot

Who is the greatest threat to the U.S. military if war breaks out? Old Chinese friend Kissinger has the answer.

In-Depth Analysis|McCarville's fall from best rookie to fringe player, why he fell into obscurity after a flash in the pan

Fish roe is nutritious and delicious when cooked, but do you know what fish roe can and cannot be eaten?

Leaving again? Ibu: I chose to return because of deep love! But Milan isn't what it used to be.

July Astronomical Spectacular: Comet NEOWISE Solo Show Coming Up, Get This Schedule!

How would you choose if a Cantonese person buys breakfast, a Wuhan person buys breakfast, or a Sichuan person buys breakfast?

The Earth is a giant spaceship, traveling 80,000 miles by day.

Jabari Parker tests positive for new coronavirus, plans for rematch