To have good sleep , elderly people need to change their daily living habits, eating and exercising. Here are the most natural ways to improve sleep in the elderly
Build good sleep habits : Elderly people can record their sleep diary and some habits they often do before going to bed. Choosing an open, quiet space and soft lighting is also a way to have better sleep. To have a good night’s sleep, elderly people need to limit sleeping too much during the day. It is better to go to bed early and wake up early than to stay up late and wake up late.
Nutrition : Although elderly people often have digestive problems, a nutritious diet will be very beneficial for sleep and improving physical condition. Elderly people should eat lots of vegetables and fruits, drink 2-3 liters of water a day but limit drinking too much in the evening, especially before going to bed. Vitamins and minerals added to the daily menu will help the elderly sleep better.
In addition, elderly people need to limit spicy foods (sugar, salt ), processed or fried foods, and do not use stimulants or drink alcohol. Some foods containing tryptophan that are beneficial for sleep are usually found in milk and dairy products, chocolate, beans, brown rice, nuts, white meat…
Create comfort for the body : Elderly people need time to relax and rest properly and should stay away from tension and stress. Subjects that help the elderly relax their minds are yoga and meditation. In addition, you can choose forms of relaxation according to your preferences or some habits that help you fall asleep more easily, such as soaking your feet in warm water, taking a warm bath …
Exercise : Exercising not only helps improve physical condition but also helps the elderly sleep better. Some recommended subjects for the elderly are: Walking , cycling, swimming, yoga, meditation…
Treatment of underlying diseases: Some underlying diseases in the elderly can affect sleep quality such as: digestive diseases ( gastric and duodenal ulcers ), bone and joint diseases (osteoarthritis, osteoarthritis). spine), urinary diseases, cerebral anemia …
How many hours should old people and the elderly sleep per day?
Besides digestive disorders, elderly people often experience sleep disorders such as difficulty sleeping, insomnia , and poor sleep. However, for the elderly, getting enough sleep is very important because it can affect both physical and mental health. Elderly people need to ensure they get enough sleep for 6-8 hours a day. When experiencing sleep disorders, elderly people should spend about 5-6 hours sleeping in the evening and 30 minutes – 1 hour in the afternoon. If you cannot ensure 6-8 hours of sleep or do not take a nap , the elderly should still lie down and close their eyes to give their body time to relax.
In cases where non-pharmacological measures to treat insomnia are ineffective or insomnia affects life, the elderly need to be examined at medical facilities to find the cause. Prolonged insomnia can cause negative health consequences.
