“The bright mirror in the high hall is sad and white hair, the morning is like blue silk and the evening is snow”, his parents are sitting in front of the mirror, sighing that the white hair on his head has increased again Many, with black hair when they were young, are now full of white hair.

Aging is a law of nature and an irresistible law of nature. Various tissues and organs begin to decline, and various functions of simplification gradually decline.

The most troublesome thing about life in old age is sleep. Generally, the quality of sleep of the elderly is relatively light, and the sleep time It is relatively short, and some elderly people cannot sleep after entering old age, and sleep problems should not be underestimated.

After getting older, the sleep of elderly friends is not as good as before, often at four or five in the morning, three or four in the morning It’s hard to fall asleep when you wake up around 1:00 a.m., why do the elderly sleep lightly, the quality of sleep is poor, and the sleep time is short? Get up at night.

After waking up at three or four o’clock in the evening, many elderly people toss and turn and have difficulty falling asleep, so they usually get up early to do For rice, cooking, washing dishes, and exercising, although it is good to go to bed early and get up early, but getting up at three or four in the morning, the body has just entered the period of detoxification, disinfection, and self-repair.

not only affects the health of the body, but also affects the sleep quality of the elderly and the rest of the elderly. It is a question that many people are worried about, and then we will discuss this issue together.

Why do older people always get up at 3 or 4 in the morning

This is nothing more than a sleep disorder, a sleep disorder, often based on the following 4 reasons:

1. In old age, brain function degenerates

The central nervous system of the brain controls the entire organs of the human body and supports all the operational activities of the human body. When young, the brain is always excited and active, with strong thinking ability and strong memory, but it will degenerate after entering old age. , the phenomenon of rapid aging.

The brain controls the (language) (behavior) (movement) (sleep) (thought) of the human body and has a regulating effect. Deterioration of external functions, which also means that all behaviors are affected, especially sleep, also exacerbates the decline in sleep quality.

2. Entering old age, “senile disease” comes unsolicited

For the aged 50-60 years old, due to the aging of various tissues and organs of the body, the brain is not affected by the disease. The regulation function of the central nervous system is decreased, and many elderly patients will come uninvited, such as bone diseases, cardiovascular and cerebrovascular diseases, three high diseases, coronary heart disease, arthritis, diabetes and so on.

After various diseases, it not only affects the daily life of the elderly during the day, but also affects the sleep of the elderly in the late stage Quality, often these diseases will cause unbearable pain in various parts of the body of the elderly, the human body is more sensitive at night, the pain is amplified, and the quality of sleep is reduced.

3. Entering old age, “mood” fluctuates greatly strong>

As you get older, the Japanese drama of “living in isolation” increases. Over time, the elderly will feel mentally stressed and lonely. Increased negative emotions, chronic depression, bad mood, under the influence of negative emotions, making the brain extremely tense.

After this happens, the nerve excitation remains high, which is also the main reason for sleep disorders in the elderly, especially the elderly There are many cases of people living alone. The elderly living alone are surrounded by loneliness for a long time, which greatly reduces the quality of sleep.

Older people adhere to these 4 habits to help them sleep well

1. Pay attention to a balanced diet

As many elderly people get older, their teeth begin to loosen and fall out, and their chewing ability is greatly reduced. They usually choose a single food and liquid food to be aggressive, but this is unhealthy and unnutritious. It is especially important to eat in old age. , Be sure to match the intake of nutrients such as vitamins, proteins, cereals and whole grains.

As you age, your immunity and resistance to disease decline. If you eat a single food for a long time, nutritional supplements will not be enough. In time, malnutrition will occur, and for the elderly, the probability of disease will also greatly increase.

Therefore, in order to ensure a balanced nutrition, it is recommended that the elderly work hard on their diet and ensure 3~5 servings of staple food every day. 2 to 5 servings of protein food, 300 to 400 grams of fresh vegetables, 1.5 liters of water, and 200 to 300 grams of fruit intake.

2. Get enough exercise

A year’s plan is in the spring, and a day’s plan is in the morning. As the elderly grow older, sleep will drop significantly, especially in From 4:00 to 5:00 in the morning, most of the elderly get up one after another. It is better to take advantage of this time to do a full-body exercise, such as Tai Chi, jogging, yoga, walking and so on.

Through the persistence of these exercises, the muscle activity of the whole body can be exercised, and the flexibility of the joints can be exercised, which are all positive aspects. Development, especially the elderly wake up earlier, through these exercises, will relax the whole body to relieve stress, but also help them sleep better.

At the same time, through exercise, it also promotes the blood circulation of the whole body, accelerates the metabolism, and reduces the accumulation of toxins in the body. The accelerated excretion under the moon makes all the tissues and organs of the body recover and slow down the rate of collagen loss.

3. Get good sleep

Staying up late has become a habit of people, not only young people, but also the elderly have begun to stay up late. Newspapers, listening to theatre, and playing cards seem to have enriched the nightlife, but health has plummeted as a result.

If you stay up late for a long time and cannot fall asleep before 23:00 in the evening, the body will not be able to carry out normal metabolism, and it will also affect the liver The detoxification, detoxification and self-repair function of detoxification will make the body of the elderly appear sub-healthy, the probability of disease will be greatly increased, and the quality of sleep will also be greatly reduced.

4. Pay attention to the combination of work and rest

After getting old, especially in the retirement stage, the elderly are usually restless and like to find something to do. There are a lot of things to worry about, but in fact, the troubles are all found by oneself, and the life of those who are free will be easier.

It is better to focus on reading books and newspapers, and practice what you like, such as sports and painting , playing chess, etc., especially mentality is also important, emotional fluctuations are large, which is not conducive to longevity, learn to calm down and relax yourself, and prolong life.

—Health Tips, What is a normal blood sugar level for healthy older adults?

The normal range of blood sugar in the elderly is the same as that in young people. The normal range of fasting blood glucose is greater than 3.9 and less than 6.1. The normal blood sugar standard of the elderly two hours after meals is greater than 3.9 and less than 7.8 mmol per liter, the blood sugar control range of the elderly is the same as that of the young.

#xiafang Wellness Guide#

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