This question I have the most to say, say right or wrong please friends analyze. In principle, it is not normal. Take me as an example: I am sixty eight, is a healthy person. I remember seeing the doctor because of the trachoma, feet sweating. Decades do not cooperate with the doctor (forget, twenty years ago on the second day of the New Year due to a cold, an injection and infusion and liquid). Sometimes eat two go fire tablets. Insist on eleven o'clock to go to bed, the wife does not talk to me a few minutes into dreamland. Every morning before six o'clock, after five forty get up. Do not get up at night, special a few times a year. I think of myself as a normal more standard people (since I do not want to recognize the old). But I know people, because I am the head of the building, home and family matters clearer. Mr. Wang is ten years old, I have several diseases, every day before nine o'clock to sleep, three o'clock half must wake up. Since I heard the book and then lie down on the rise. Sister Huang is 75 years old and her partner sleeps with each other for a year, lying down at ten o'clock to listen to the radio, I do not know what time to fall asleep. At four or five o'clock, she wakes up again and the radio is dead. The body has two kinds of diseases. Other families are also the same, *** with more than diabetes. It is not reasonable. It is not normal to wake up at 4:00 a.m. when you are 65 years old or older without any disease. I introduced the way: First, who do not have to worry about family matters, because you worry about whether to play a role in two zero. The one who should leave is gone. Do not work well still come to dinner and so on. Second, the age of people, do not get angry, do not catch a cold. Most of the disease from the gas on the get, from the cold on the get. I see a lot of people in their thirties and forties in the summer by the air-conditioning air-conditioning whole mouth and face shape. The needle for a few months to see good, thunder and rain is not good.
Age 65, waking up at 4 am every morning, is it normal? To say that now has slowly entered the summer, the day is also gradually becoming longer, 4:00 more than 5:00 when the outside sky has begun to light up, this time to get up, in the end is not a normal situation, we still have to analyze the different specifics. Sleep for each of us is a particularly important thing, in the life of this kind of some people's sleep quality is particularly good, some people on the contrary, often wake up in the middle of the night. This makes everyone's normal quality of sleep has been greatly affected, many people will also encounter a situation, some of the elderly always wake up at about 4:00 a.m., which is not the body of what problems?
Then the 65-year-old man woke up at 4:00 a.m. Is this normal?In general, the sleep of the elderly, like other physiological functions, with their own age, the quality of sleep has declined. The elderly sleep often have the following changes:
1, sleep time has been reduced;
2, deep sleep has been reduced, light sleep increased;
3, the number of awakenings increased, the effective sleep is reduced;
4, the sleep of the time will be ahead of time, that is, sleepy at night appeared early (early to go to bed), the morning wake up time is forward (early to wake up);
4, sleep time will advance, that is, sleepy at night appeared early (early to go to bed), morning wake up time is forward (early to wake up);
5, the elderly will have to pay more attention to their sleep.
5, easy to appear sleepy and snooze during the day.
So why do older people experience the phenomenon of sleep as described above?
1, the elderly due to the central nervous system structure and function of the degenerative changes, resulting in sleep cycle rhythm function is affected. This can lead to multiple awakenings, shallow sleep, and early awakenings.
2, the elderly more or less have some chronic illnesses, pain, urinary frequency, etc. lead to insomnia.
3, the elderly take a variety of drugs to increase the opportunity, especially coronary heart disease, hypertension and diabetes in the population, there are a lot of drugs sleep effects are relatively large.
4, mental factors, in old age, widowed, retired and no one to take care of more and more events, due to their own physical strength, the decline in energy led to the elderly anxiety, depression and other manifestations, thus causing insomnia symptoms.
5, the hormone secretion level of the elderly has changed, melatonin, growth hormone secretion decline will lead to the body hormone level imbalance, thus triggering the corresponding sleep disorder.
But for people over 60 years old, it is more appropriate to sleep seven to eight hours a day. A long sleep time of less than seven hours is likely to lead to a variety of cardiovascular diseases, and a long sleep time of more than eight hours will lead to accelerated aging of the human brain. Therefore, for the elderly, the daily sleep time to maintain seven hours to eight hours is more appropriate.
The elderly sleep too much good?
In fact, it is not suitable for the elderly to sleep too long, otherwise it is easy to forget, memory loss, mental inattention, and also increase the risk of Alzheimer's disease. In ordinary life, the elderly as long as to ensure that there is enough sleep, at least seven hours of sleep a day, while improving the quality of sleep can be. This can effectively replenish energy and make the mental state good.
In general, it is recommended that older people go to sleep before eleven o'clock every night, and wake up at six or seven o'clock in the morning, so that they can ensure that they have seven or eight hours of sleep. Through relevant research found that now the elderly sleep control in seven hours or so, can effectively delay the aging of the brain, and at the same time to avoid attention and mental state problems. Therefore, for those who often do not sleep enough or too much sleep, health problems may occur.
Many seniors suffer from insomnia.
Life, most of the elderly are more prone to insomnia, or sleep quality is not high, easy to wake up at night, or four or five o'clock in the morning can not sleep. In addition, you can also see a lot of old people out at five or six o'clock in the morning exercise, encounter these situations how to regulate it?
In life, eat less excitatory food, such as strong tea, coffee, functional drinks and so on. The elderly can also drink an appropriate amount of milk before going to bed, or can effectively improve the quality of sleep. In addition, elderly people with cardiovascular disease should avoid morning exercise in winter to prevent accidents.
In addition, if the elderly are prone to sleepiness during the day, but sleep at night, need to supplement the nutrients. This is the case of the elderly, most of the body during the day to secrete too much tryptophan, tryptophan will be converted to 5-hydroxytryptophan, 5-hydroxytryptophan has a hypnotic effect, will lead to sleepiness. At night, this substance is not enough secretion, easy to affect the sleep.
Therefore, you can eat some bread or buns on a daily basis to effectively replenish tryptophan, thus improving the quality of sleep. In ordinary life, you should try not to sleep too long during the day to avoid insomnia at night, you can also carry out a moderate amount of exercise, through the movement of the body fatigue, so as to effectively improve the quality of sleep, so that the health of the body is guaranteed.
The elderly woke up at 4:00 or so, it will definitely be sleep deprived?If you have a good sleep pattern, such as eight or nine o'clock in the evening on time to sleep, sleep quality is also good, resulting in more than four o'clock wake up, in the daytime, there is no sleepiness, fatigue, good mental state, attention can also be very good concentration, in this case, your sleep time is sufficient (seven to eight hours), the quality of sleep is also very good, it is a completely normal situation, just your body adapted to such a sleep rhythm, but the body can also be used for a lot of other purposes. This is a perfectly normal situation where your body has adapted to such a sleep rhythm, which is usually not a problem for your health.
Focusing on some of the cases of sleep deprivation, some elderly friends, the night sleep late, often wake up, to wake up more than four o'clock in the morning, can no longer sleep, and during the day is often sleepy, fatigue, difficulty concentrating and other aspects of the discomfort of the symptoms, and sometimes even the need to make up for the night to be able to recover, but make up for a night of sleep is worse, wake up and wake up time will be the same as the time of the day, and the time of the day will be the same as the time of the day. The time of day and the time of waking up will be longer and longer, and the daytime fatigue will be more serious, in the long run, but will form a vicious circle.
Long-term sleep deprivation affects all aspects of the body's health problems, and many older friends around 65 years old, themselves are patients with three highs, cardiovascular disease patients or other basic chronic disease, can not guarantee sufficient good sleep, whether for related diseases to strengthen the conditioning and control, or cardiovascular and cerebrovascular risk prevention of acute events, are an adverse effect of the factors. Therefore, if you have such a problem, no matter how old you are, you still need to pay attention to actively regulate and control, try to let yourself keep a good enough sleep, to reduce the health impact of sleep deprivation, is very important.
How to improve the quality of sleep for the elderly?
1, early to bed and early to rise: after 60 years of age, a reasonable sleep time is very important, to develop a good habit of early to bed and early to rise, and after noon according to their own needs, the actual local supplemental sleep.
2, pay attention to diet: reasonable meals, after 60 years old, physiological functions gradually decline, objectively require the elderly should pay attention to reasonable good food: every day on time to eat, the amount of food seven, eight full, two vegetarian a halo rotation.
The weaker people can eat fewer meals, and have the conditions to add milk and eggs for breakfast, without the conditions to ensure that at least one egg. Sleep must not eat some high-protein, high-fat food, because this will increase the burden on the stomach and intestines, not easy to digest, thus affecting sleep, adhere to seven minutes full can be.
We all know that a glass of milk before going to bed helps to fall asleep, because milk this kind of substance contains a certain calming effect, so a cup of hot milk, can improve the quality of sleep.
3, adhere to the movement: adapted to the activities, which need to be arranged according to their own hobbies: like to walk, do not deliberately go to the ball. People get old, slowly become stubborn: that as long as the experts say are right.
The body is not the same, the needs are not the same, as long as suitable for their own is right. And appropriate exercise can not only improve the body's immunity, but also can make the body muscle relaxation, the elderly can be in the post-dinner walk, square dance and other related sports.
4, relaxation: people old, less worry, relax their mind. Children and grandchildren will be blessed. Stubborn sermons are very easy to cause the children's resentment, and will even gain or lose.
The best friend of the elderly is still the elderly. The play to play, the food to eat. In addition to the key to strong body, general body and poor body of the best can be in the domestic tour, not in favor of foreign tour. If the self usually developed habits, that is, the biological clock is broken, and then restored to the original look really difficult.
It's as if the old man had a stroke and then recovered, almost to zero. Before going to bed, take a hot bath, listen to music or read some books of interest, and to make the whole body to achieve a state of relaxation, so that slowly develop a habit, when the biological clock is regularly adjusted, it can be easier to fall asleep.
5, after the old man, need to learn to treat yourself, the so-called peaceful old age, only in a healthy state of health can talk about the peaceful old age, the other are only pain.
There are insomnia, sleep deprivation problems of elderly friends, it is recommended to strengthen the improvement of four aspectsWant to improve the quality of sleep, to reduce insomnia and early waking up, first of all, to maintain good sleep habits: regularly scheduled to go to sleep, to go to bed, do not go to bed before strenuous exercise, do not drink tea, coffee, and alcoholic beverages, do not watch movies or television stimulate the excitability of the cerebral cortex, do not lie in bed and watch cell phone, do not drink a lot of water, all of these aspects, are helpful to improve sleep, improve the quality of sleep life conditioning, if because of these external factors affect the already not so good sleep, it is not worth it.
In addition to the elimination of bad habits affecting sleep, maintain a good sleep environment is also an important aspect of the solution to the problem of sleep quality, sleep room to keep quiet, but also to maintain the light avoidance, summer daytime is long, if the light avoidance is not good bedroom, more than four o'clock in the light stimulation, it is enough to let a person wake up, if you can keep quiet and avoiding the light of the sleep environment, comfortable, soft and hard moderate Bed, high and short comfortable pillow, thick and thin bedding and other bedding, to maintain a good night's sleep, is also a good kind of guarantee.
In addition to sleep habits, for 65-year-old friends, we must also pay attention to the management of chronic diseases control, such as three high problems caused by blood pressure, blood sugar fluctuations, such as osteoporosis caused by bone pain, such as chronic obstructive pulmonary disease caused by respiratory problems, these aspects of the problem, the same will be in the night serious impact on the sleep of the elderly, if you can combine with their own actual situation, reasonable management and control of chronic diseases. If you are able to combine your actual conditioning with the control of related chronic diseases, and try to minimize the chances of related chronic diseases causing discomfort at night, thus affecting the chances of sleep, the body is comfortable, the natural sleep problem will be easier to improve, the insomnia problem is improved, the body's health conditioning is also easier, which is a kind of benign circle.
The emotional impact is also worth focusing on, the elderly older, experienced a lot of wind and waves, encounter things do not drill the bull's-eye, try to open up a little bit, do not because of anxiety, anger and other bad emotions, and affect the quality of their sleep. In addition to life and death, there is no big deal, happy, relaxed mood, to be able to more easily maintain a good night's sleep, if the mood is repressed unpleasant, and how can sleep well?
If there is a serious insomnia problem of elderly friends, through the individual aspects of the conditioning improvement can not effectively solve the problem of sleep deprivation, it may be worthwhile to consult a doctor to check, if the insomnia can not be controlled by way of life conditioning, other disease control, and sleep problems will seriously affect the body's health under the premise of the doctor can also be asked to prescribe the relevant drugs to improve sleep to take to improve the sleep The fact is that there are many different kinds of insomnia relief medications available, and the safety of these medications is relatively high, and the side effects of discontinuing them are gradually improving, so it's a good idea to choose the right medication to improve the quality of your sleep.
65 years old, has entered the old age, in this period of the elderly sleep time will be different from young people, sleep time will be shortened, and also prone to insomnia, easy to wake up, often in the morning 4, 5 when it is easy to wake up. As long as the old man is not sleepy during the day and other uncomfortable symptoms, even if it is more than 4 o'clock in the morning to wake up is also belong to the normal.
First, this is because as the elderly age, the elderly body's structure and function of the body will be degraded, especially their body's pineal gland hormone (i.e., the hormone that controls sleep) will be with the age of the increase in the amount of secretion caused by the gradual weakening of the ability to regulate the sleep of the elderly sleep function degradation, and ultimately is the cause of shortened sleep time.
Secondly, the second is that the hormone is not a good one.
Second, when the elderly to the age of 50, their body's melatonin secretion will also be significantly reduced, and this melatonin has the regulation of the human body in the day and night, season, sleep and wakefulness and other aspects of the role of the law, so can help the human body to distinguish between day and night, as well as the different seasons of sleep. Therefore, when the melatonin secretion is insufficient, it is easy to make the regulation of the obstacles, which leads to the elderly sleep irregularity, the phenomenon of waking up early every day.
Third, affected by some underlying diseases. Many older adults, there will be more or less some chronic underlying diseases, such as hypertension, osteoporosis, arthritis, cardiovascular disease, pulmonary heart disease, etc., will affect the quality of sleep. Because there have been studies proving that hypertension, osteoporosis, Parkinson's, heart disease, etc. can cause secondary insomnia, which leads to easy to wake up, early waking up and other phenomena.
Fourth, affected by emotions. When many elderly people get older, emotions are often prone to fluctuations, one is worried about their old age is not enough, can not share for the family; two is worried about some of their own disease, but became a burden on the family, which is prone to sadness, resulting in restlessness, the heart is restless, how can have a good quality of sleep? In addition, some surveys show that people who sleep less than 6 hours, and pessimism and self-esteem.
In general, if the elderly sleep earlier at night, such as in the evening 8, 9 o'clock in bed, in the morning 4, 5 o'clock in the morning to wake up, that is also belong to the normal, even if it is 10 o'clock in the evening to sleep in the morning 4, 5 o'clock in the morning to wake up is also belong to the normal. Because according to the information, the elderly over 65 years old, the suitable sleep time is 7-8 hours a day, the acceptable range is 5-6 hours a day.
Therefore, the length of sleep of the elderly is different from young people, but also varies from person to person, as long as the individual feels energized after waking up, happy mood, then there is no need to force whether or not to wake up in the morning at 6:00 or 7:00 a.m., go to bed early and get up early is normal.
Perhaps some people will ask, since the body of the elderly is a little weaker, is not the more sleep the better? In fact, generally speaking, it is not recommended that the elderly sleep too long. This is because sleeping too long, on the contrary, will cause the problem of difficulty in falling asleep at night, because too much sleep, when it comes to sleep, it is not so easy to fall asleep, which will easily cause insomnia, but also affect the quality of sleep.
In addition, a study found that if the elderly sleep more than 9 hours, it will increase the chance of death. It is also easy to cause a decline in brain cell activity and poor concentration, which makes it easy to suffer from Alzheimer's disease. There is also a long time to sleep is also easy to appear dizziness, fatigue, numbness in the hands and feet and other uncomfortable symptoms, sleep too much on the contrary, not good for health, so that the brain drowsiness. Therefore, the elderly is not the more sleep time sleep the better.
The American Anti-Cancer Society has done a survey, the results show that people who sleep 7 to 8 hours a day, the longest life; in addition, the elderly sleep 7 hours a day or less, brain aging delayed 2 years.
Therefore, for the elderly, especially those over 60 years old, their appropriate sleep time is 5.5 to 7 hours, if the night sleep time is relatively small, you can also choose to take a nap, but the nap time is best not more than 40 minutes, so as not to affect the night sleep.
So, we don't have to force them to sleep until what time they wake up to be normal, as long as they sleep enough time to be suitable, even if it is 4 or 5 o'clock in the morning to wake up is also very normal. In fact, if we pay attention to the elderly people around us, we will know that they all have the habit of going to bed early and waking up early, and they can't go back to sleep after waking up early!
Is it normal for a 65-year-old to wake up at 4am? On this issue, the general sleep of the elderly are not good, 4:00 5:00 in the morning to wake up is also very normal, the elderly to sleep more than 8 hours of very little, no matter how long, short sleep, as long as the spirit of the daytime on the good, people have their own hobbies, some like to get up early to walk, walking, and so on, and some like to look at home to see the cell phone, TV news, to help with the children, to do the household chores, cleaning, as long as their original intention can be happy, and so on. As long as their original intention, happy on it, don't what all the same, casually, so that the body a little better, the elderly as long as the mood is good, the body is certainly more healthy, people are always going to be old, so let's enjoy a happy pass through the old age.
Sleep is sleep, this time the human brain can get rest, can forget all the things in the back of the head, wake up after the brain will be very quiet, quiet after the brain thinking is very rich, he can do methodical, have good ideas and methods, can be successfully completed his needs.
Some experts have argued that under normal circumstances, mental labor takes eight hours, and physical labor takes seven hours. It should be the former work is more complex, right? The amount of thinking will naturally increase, the latter thinking is relatively small, usually their work is solved with the force of mental labor to pay small.
65-year-olds, no matter what industry you are? Have retired, no work, there is no pressure, their thing is left to eat, shit and sleep counting the sun, and do not need the original eight hours, seven hours, from the surface, they are a lot less rest time, but to this age, they also sleep a lot, often see older people, watching TV, they will take a nap, sometimes talking can also take a nap, a day down a nap, two naps, three naps, add up to rest time, sometimes they will sleep, sleep earlier, wake up at 3.4 in the morning, eyes open to the dawn, should be normal!
Mountain people have a pro moncler outlet store, working in the Ministry of Aerospace, engaged in research and design, now more than 90 years old, the last month on the phone and he talked to him, he said that the sleep is not good, take a break at noon, the night to sleep for five hours on the waking up, the morning and the afternoon there are sleepy phenomenon, although retired, nothing to do with the time to read a book, I'll open a prescription for Chinese medicine to him, and now he said that sleep is very good can sleep every day! Seven hours, there is no sleepiness.
The old monumental thought that rest is very important, rest at noon is also very important, are more than 40 years of habit, an hour and a half, half an hour, the afternoon work is just so energetic, and sometimes the conditions are not good, just take a nap, or close your eyes for five minutes, did not fall asleep, but it is just so important, this is how it is? I have been thinking about this question, the result is that there is no answer, only God knows that I do not know!
I had a teacher some time ago who was particularly bothered by the whole sleep thing. He is 65 years old, two years ago because of prostate cancer surgery, postoperative recovery is good, all indicators are normal. However, some time ago, because he often woke up at 4 or 5 in the morning, it made him particularly disturbed, worrying whether he was something abnormal.
He began to seek medical advice everywhere, ate Western medicine did not improve, and ate a period of time of Chinese medicine, or did not see any improvement. Every day to record the time of sleep, from what time to what time, I feel obviously have symptoms of anxiety.
I think to understand whether the elderly sleep is normal or not, the most important thing is to look at his state of mind the next day, not to see what time he went to bed and what time he woke up. If he doesn't get enough sleep, he will naturally have symptoms of fatigue, irritability, etc. If his mental state is normal, he doesn't have to think about it. The elderly sleep time will be relatively reduced, and sometimes they will also take a nap during the day to supplement the lack of sleep time at night, so you can not use a fixed sleep time to measure.
Sleeping is a very important thing for all of us, and some people in our lives have a very good quality of sleep, and some people have the opposite, waking up in the middle of the night on a regular basis. This makes everyone's normal quality of sleep has been greatly affected, many people will encounter a situation, some older people always wake up at 4:00 a.m., this is not the body out of the problem?
Is it normal for a 65-year-old to wake up at 4:00 am?
Generally speaking, the sleep of the elderly, like other physiological functions of the human body, with the increase in age, the quality of sleep has declined. Older people's sleep often has the following changes
1. sleep time decreases;
2. deep sleep decreases, light sleep increases;
3. waking up more often, effective sleep decreases;
4. sleep phase in advance, i.e., sleepy at night appeared early (early to sleep), the morning waking up time forward (early to wake up);
5. daytime easy to to experience sleepiness and napping.
Why do older people experience the above sleep phenomena?
1. In the elderly, due to the degenerative changes in the structure and function of the central nervous system, the function of the sleep cycle and rhythm is affected. This can be characterized by excessive awakening, shallow sleep, and early awakening.
2. Elderly people are more or less suffering from some chronic diseases, pain, frequent urination and so on, leading to insomnia.
3. Elderly people take a variety of drugs to increase the opportunity, especially coronary heart disease, hypertension and diabetes people, there are many drugs have a greater impact on sleep.
4. mental factors. In old age, widowhood, retirement, no one to take care of more and more events, due to the decline in physical strength, energy led to the elderly anxiety, depression and other manifestations, causing insomnia symptoms.
5. The hormone secretion level of the elderly has changed greatly, melatonin, growth hormone secretion decline will lead to an imbalance in the body's hormone levels, triggering the corresponding sleep disorders.
For people over 60 years old, it is more appropriate to sleep seven to eight hours a day. A long sleep time less than seven hours is likely to lead to a variety of cardiovascular diseases in the elderly, and a long sleep time more than eight hours will lead to accelerated aging of the human brain. Therefore, for the elderly, the daily sleep time to maintain seven hours to eight hours is more appropriate.
How to improve the quality of sleep for the elderly?
1. Pay attention to diet
Sleep must not eat some high protein, high fat food, because this will increase the burden on the stomach and intestines, is not easy to digest, and then affect the sleep, adhere to the seven points of satiety can be. We all know that a glass of milk before going to bed helps to fall asleep, because the substances contained in milk have a calming effect, so a cup of hot milk, can improve the quality of sleep.
2. Adhere to the movement
Proper movement can not only improve the body's immunity, but also can make the body's muscle relaxation, the elderly can be in the post-dinner walk, square dance and other sports.
3. Relaxation
Before going to bed, take a hot bath, listen to music or read some books that do not interest you, and make the whole body to achieve a state of relaxation, so that slowly develop a habit, when the biological clock is regularly adjusted, it will be easier to fall asleep.
I'm Dr. Huang Zhiyan, dedicated to explaining the complexity of disease knowledge in simple words to help you manage your body. Your praise is my greatest motivation! In addition, if your family members also have sleep problems, please forward this article to them!
This question depends on how many hours of sleep a day, if more than six hours is also enough, you sleep at ten o'clock in the evening in the morning more than four o'clock to wake up, with twelve o'clock in the evening to sleep, more than four o'clock to wake up is not the same, if the midday and then more than an hour of sleep, basically, it is also enough.
In fact, the elderly sleep how much the key to look at their own habits, some people need to sleep more than eight hours a day, some people six hours of spirit is very full, sleep how much the key to look at the habit.
My age is also in this stage, every day is to rest more than six hours, but also in the four o'clock on the wake up, the formation of habits also feel good, sometimes half an hour of rest in the afternoon, the afternoon of the spirit is good.
At the same time, we must also look at the quality of sleep, sleep long, but often wake up or seem to sleep, even if the time is long and not enough sleep. If you do not sleep well, eat less at night, eat some easily digestible food. Also note that you should be calm and not agitated before going to bed. If you listen to the radio or read a book habit is also good, can also eliminate distractions. If there is a partner try to sleep in separate beds, so as not to affect each other. If frequent insomnia, you can also eat some sleeping pills, when you can't sleep, eat a piece of adjustment, frequent insomnia will affect the health of the body, do not have to eat every day, adjust to stop, and will not form a dependency.
As for whether the principle of the biological clock, in line with the medical path, this is a matter of habit, so old is really not good to adjust. I'm not sure if it's a good idea, but I'm sure it's a good idea for me!
I don't know if I'm right or wrong.
I don't know if I'm right or wrong.