Which old people are not suitable for sleeping?
According to physiological characteristics, the elderly want to sleep for a while during the day, and they can take a nap by sitting or watching TV for a while, but they don't really sleep for a long time at noon or night.
Don't lie down immediately after lunch, rest 15 minutes to 30 minutes before going to bed. Don't sleep too long, it is advisable to go to 1 hour in 30 minutes, otherwise it may make it difficult to sleep at night. Regardless of spring, summer, autumn and winter, the elderly should cover their chests with towels and sheets, because the elderly are empty, weak and vulnerable to cold. After waking up, you should stretch in bed first, rub your face with your hands, and then get out of bed slowly after waking up, which will not only help blood flow, but also prevent you from falling.
Not everyone is suitable for a nap. For example, some elderly people often have dizziness, headache, mental fatigue and other uncomfortable phenomena when they wake up. German psychiatrists believe that there are several kinds of people who are not suitable for taking a nap: those who are over 64 years old and weigh more than 20% of the standard weight, those with low blood pressure, those with serious obstacles in the blood circulation system, especially those who are often dizzy because of narrowing of the cerebral vessels. This is because in the process of sleep, the heart rate is relatively slow, and the cerebral blood flow is reduced, which easily leads to temporary blood supply deficiency in their brains, causing autonomic nerve dysfunction and other diseases. As long as these people pay attention not to overwork during the day (especially in the morning), do some physical exercise in moderation, live a regular life, and go to bed on time at night, they can ensure the quality of sleep.
It is best to lie on the right side or lie on your back when you start to sleep at night, but don't put your hands on your chest, so as not to oppress your heart and hinder your breathing. Don't sleep with your head covered. It's unsanitary. Too much carbon dioxide will accumulate in your brain, which will make you depressed, dizzy and even cause cardiovascular and cerebrovascular diseases. Old people with cardiovascular and cerebrovascular diseases should not be covered with heavy quilts in winter, because it will hinder the whole body blood circulation, lead to cerebral blood flow disorder and hypoxia, and increase blood pressure, which is prone to sudden "midnight stroke", and the consequences are often life-threatening. Old people can choose materials with light weight and good thermal insulation performance as coverings, or use electric blankets or add heating equipment appropriately to solve the problem of keeping out the cold. The pillow you choose should not be too soft, and the height should be shoulder-length.
It is best to wash your feet with 40℃ hot water, rinse your mouth and brush your teeth with warm water before going to bed. The latest research found that oral bacteria are the cause of heart disease and pneumonia in the elderly, and brushing your teeth before going to bed is undoubtedly beneficial to prevent diseases and prolong life.
In addition, it is worth mentioning that when the elderly wake up, whether in the middle of the night or in the morning, if they need to get up, they should lie flat on the bed for "three minutes", then sit up slowly, sit on the edge of the bed for half a minute, and then get out of bed and walk around. This can prevent the sudden change of posture from falling down due to insufficient blood supply to the cardiovascular and cerebrovascular systems.
What should the elderly do before going to bed?
If the elderly do the following things before going to bed, they can have a good sleep.
1. Brush your teeth. Brushing your teeth before going to bed at night is more important than brushing your teeth in the morning. It can not only remove oral deposits, but also help protect teeth and sleep peacefully.
Drinking a small amount of boiled water or milk can help the elderly spend a quiet night.
Comb your hair. Comb your hair before going to bed, preferably until it turns red and hot, which can dredge the blood in your head, protect your hair and fall asleep early.
Wash feet. Washing feet is a good stimulus to the brain. Washing feet with warm water can make blood flow downwards, promote sleep and eliminate fatigue.
5. Open the window. Even in cold weather, opening the window for a while before going to bed and letting in fresh air will help you sleep soundly.
Sleeping posture is nothing more than supine position, right lateral position, left lateral position and prone position.
In supine position, the contact area between limbs and bed is the largest, which is not easy to fatigue and is beneficial to blood circulation of limbs and brain. However, some elderly people, especially obese elderly people, are prone to snoring when lying on their backs. When snoring is serious, there will be loud snoring and nasal snoring, which will not only affect the rest of others, but also affect the gas exchange in the lungs, leading to hypoxemia.
When lying on the right side, because the outlet of the stomach is below, it is helpful to discharge the contents of the stomach, but lying on the right side will oppress the right limb, affect the blood return, and cause pain, numbness and other discomfort.
Lying on the left side will not only oppress the left limb, slow down the gastric emptying during sleep, but also make the heart suffer the greatest pressure in the chest cavity, which is not conducive to blood transfusion of the heart. Prone position will affect the breathing and blood circulation of facial skin, making facial skin easy to age.
Therefore, the elderly should not sleep in the left and prone positions, but in the supine and right positions. Old people who are prone to snoring and people with gastritis, indigestion and gastroptosis, it is best to choose the correct lateral position.
The quality of sleep is related to the health of the elderly, and the quality of sleep will be shown in the mental state the next day. For the elderly, sleep time should be properly controlled, neither too much nor too little.
Mastering a good sleep method is the first step on the road to health, which can not only refresh the elderly on weekdays, but also be beneficial to health and longevity.
neglect
Many old people have the habit of taking a nap, but they feel uncomfortable if they don't sleep well; Rest after lunch 15 to 30 minutes, and don't lie down immediately after dinner. Nap time should not be too long, 30 to 60 minutes is appropriate. Avoid sleeping in windy places and cover your chest and abdomen with something to avoid catching cold.
Now there is a new view that it is good to take a nap before meals. Sleeping for half an hour or even two hours after meals can effectively eliminate fatigue.
doze off
Dozing off is a normal physiological phenomenon. People can only stay awake for 4 hours, and dozing off can recharge their lives. If the old man yawns repeatedly, he must consider whether it is a prelude to cerebrovascular disease and go to the hospital for treatment in time.
Sleep at night.
When all is silent at night, it is a good time to sleep. It is best for health to fall asleep soon after lying down. If you suffer from neurosis, you should hypnotize yourself through self-regulation or with the help of sleeping pills.
Sleep posture
There is little difference in sleeping position between the left and right lateral positions. But don't press your chest with your hands on your back to avoid prone position (sleeping in bed). Never sleep with a quilt, so as not to inhale too much carbon dioxide and damage your health. The incidence of cervical spondylosis in the elderly is high, and the pillow height should be moderate to avoid aggravating the condition.
China people have always advocated going to bed early and getting up early, and the elderly should decide according to the actual situation. Although the weather gets warmer in spring, they are still prone to catch a cold when they get up early to exercise, so the elderly should not get up too early.
wake up
After the old man woke up, he had more strokes. The reason is that the body of the elderly is gradually declining, the blood vessel wall is hardened and the elasticity is weakened. When the sleeping position quickly changes to the upright position after getting up, the hemodynamics suddenly changes from static to dynamic, and the physiological function cannot be well regulated, which leads to rapid fluctuation of blood pressure and easily leads to cerebral vascular thrombosis or rupture and bleeding in the elderly. This is the most important factor, as well as platelet factor.
Don't get up immediately after the old man wakes up from sleep, but move slowly. They should do "three and a half minutes", that is, after waking up in the morning or at night, lie flat for half a minute, sit on the bed for half a minute, sit on the edge of the bed with legs drooping for half a minute, and finally exercise on the ground to avoid sudden changes in blood pressure.