How to improve the sleep quality of middle-aged and elderly people

How to improve the sleep quality of middle-aged and elderly people

How to improve the sleep quality of middle-aged and elderly people

1. Suitable environment: A good sleeping environment is a necessary condition for middle-aged and elderly people to sleep, so try to ensure the temperature, humidity, ventilation, bed, sound and other natural comfort of the sleeping environment. For example, the use of heavy curtains, to maintain a quiet, dark sleeping environment, the ideal temperature of the room in 16-21 ° C, can use a humidifier to alleviate the dry environment, the mattress with moderate soft and hard brown mat or cork bed is appropriate.

2. Regular diet: the diet of middle-aged and elderly people with insomnia should be light and nourishing, especially the dinner should not be too full, avoid strong tea and coffee, and do not drink a lot of water before going to bed to prevent frequent toilet use at night from affecting sleep.

3. Regular work and rest: middle-aged and elderly people should work and rest according to the biological clock, maintain a fixed time to get up and go to bed every day, limit the time in bed during the day and night, and control the daytime nap within 30 minutes, and a nap within 10 minutes is best.

4. Regulate emotions: middle-aged and elderly people should communicate properly with relatives and friends to release the pressure in their hearts, maintain a good mood, relax emotions, and eliminate excessive attention to insomnia.

5. Health education: middle-aged and elderly people can actively pay attention to the lectures on sleep knowledge or health education related publicity carried out by the public accounts and offline of authoritative medical institutions, and truly realize the importance of sleep quality to health and how to scientifically and reasonably regulate sleep.

6. Be physically active and participate in social activities: Increasing social and physical activity can improve sleep quality in older adults. Middle-aged and elderly people should reasonably arrange their retirement life, actively discover new interests and hobbies, and expand their horizons, such as participating in recreational activities such as singing and dancing; Aim for at least 30 minutes of aerobic exercise three to five days a week.

7. Cognitive behavioral therapy: Cognitive behavioral therapy is preferred for sleep disorders in middle-aged and elderly people.

Cognitive behavioral therapy for sleep disorders

Sleep restriction is to meet the sleep needs by limiting the time in bed and matching the overall sleep time. Sleep efficiency should be 85% (sleep time divided by bed time), according to sleep efficiency can reduce the time in bed if sleep time cannot be increased.

Stimulation control is based on the principle of conditioned reflex, re-establish the conditioned reflex between bed and sleep, correct the bad conditioned reflex; When you can't fall asleep for about 20 minutes, leave the bedroom and go to bed after feeling sleepy, you can continue to repeat the above steps until you feel sleepy.

Relaxation training is to relieve the physical tension before going to bed and get rid of the exciting thinking that interferes with sleep; Commonly used relaxation methods include abdominal breathing relaxation, muscle relaxation and imaginative relaxation.

8. Drug treatment: The drug treatment of sleep disorders in middle-aged and elderly people as a second option, the specific situation can go to the hospital for consultation, and the specific use and dosage of drugs should be carried out under the guidance of psychiatrists.