Insomnia is a general term to refer to the situation is difficult to fall asleep, waking up too early, waking several times during the night or quality sleep makes you feel less rested. Instead, you feel sluggish when you wake up the next day and still sleepy, fatigue, difficulty concentrating on work. Insomnia is quite common, so we have to understand the causes, consequences, and treatment as well as prevention.
If restless sleep more than 30 minutes have not yet to go to sleep, before the rooster crows puberty (before 5 am), it means that you are caught in one of the symptoms of sleep disorders. At the same time lead to greater risk of serious illness such as stress, depression, cardiovascular disease, diabetes ….
Chronic insomnia caused a negative impact on social life and family. Research shows that people who sleep with decreased quality of life. They often cause car accidents and accidents in the workplace because the reaction is delayed and the lack of attention. Knowledge chronic insomnia who eclipsed, they lose the ability to attentively long and memory is weak. So the ability to learn and their work significantly reduced. These people often miss work and job performance is limited. They go to the doctor more, have more symptoms when the disease is a painful and long recovery because the body lacks the substance to help cells recover while toxins are more than ordinary people. Talking about family relationships, who insomnia often tense, scowling, lack of calm, rarely happy, easy loudly with relatives and children, created a lot of stress in family life.
For elderly people with debilitating blood, brain system activity is weakened considerably. Thus, it makes old people have trouble sleeping at night and causes fatigue, especially when they use wrong pillow for stomach sleepers. Improving Insomnia in the elderly needs to be attended because the body is not as healthy as the young generation. Through the research, scientists have demonstrated that insomnia in elderly people is close with the drop in a hormone secreted by the pineal gland called melatonin – a substance pacemaker role – sleeping.
During nighttime sleep, melatonin levels which are created in the body rise and peak between 11 pm and 2 am then drop dramatically.
In humans, melatonin is created strongly from birth to 15 years old. They will begin to decline and after the age of 45, they will be depleted very quickly. In older people, even when they have the environment to produce melatonin, the amount is only half of their young time. And when they are 80 years old, melatonin will be reduced to a minimum. The higher the age, the easier insomnia that people can get.
Insomnia and sleeplessness are forms of sleep disorder which often happen in elderly people. This creates a negative impact on the health quality of life. There are two common causes make the elderly get insomnia.
Causes of Insomnia in the elderly due to the impact of other conditions: dementia, cardiovascular disease, depression, bone and joint pain.
Besides, there are some subjective causes of insomnia, such as less physical activity, circadian rhythm changes, aging body, thinking much, negative thoughts.
So how to reduce Insomnia in the elderly?
Although insomnia comes from any cause such as using wrong pillow for stomach sleepers, the drug to inhibit and create sleep should not be used especially for the elderly. Because the possibility of the brain at this age has a lot worse. On the other hand, using the drug for a long time can lead to the dependence on drugs or even became addicted to drugs. In the absence of drugs, the body can not suffer and insomnia becomes worse. Take natural remedies will be effective without causing harm.
Having a reasonable diet
Avoid stimulants such as coffee, alcohol and carbonated beverages especially in the evening. Do not smoke and stay away from secondhand smoke. Do not eat a lot of greasy foods or foods with high indigestion.
Food should be used to ensure adequate daily meal with three nutritious are protein (meat, eggs, fish ..), starch (rice, wheat, potatoes ….), grease (grease limited use character instead of vegetable oils). Use these foods easy to digest and rich in vitamins B1, rich in minerals such as spinach, orange, tangerine, ripe, tofu, soy milk, enhancing vitamins, minerals and fiber to enhance resistance and immunity to the body. A good health condition would be important to have a good sleep and remove Insomnia in the elderly. The dinner should use only snacks. Before bedtime, you can use a glass of warm milk to provide carbohydrate and prevent hypoglycemia at night.
Exercise on reasonable time to help reduce Insomnia in the elderly
This activity is necessary. It helps to improve their health, relax and improve blood circulation in the brain. Elderly people should use light exercises, such as walking about 25-40 minutes in the afternoon and far away from the time of sleep about 3-4 hours to give your body time to rest before sleep. The place for training needs to ensure hygiene, fresh air, cool. There is also a place to avoid sudden wind and rain.
Space should be quiet bedroom, airy, soft lighting, ensure cool summer and warm in winter. Do not put too many electronic items, such as television, cassette … because the magnetic field emanating from the above-mentioned items can affect sleep. Before going to sleep, the elderly can take a bath with warm water to relax the body and attent to use suitable pillow for stomach sleepers.
In addition, to keep the elderly avoid the improper anxiety about sleep, you should explain to the elders understand Insomnia in the elderly is common and unavoidable. The ability to get enough sleep with duration 8 hours in a day just happens to young and middle-aged people. The older you be, the less sleep time you have. At night the elderly may sleep less but if sleep is 20-30 minutes in the afternoon that is very good.
Lasting insomnia and using wrong pillow for stomach sleepers for a long time will constantly depleting health and give rise to many diseases in the elderly. Therefore, measures should be taken safely and effectively to improve preventing of Insomnia in the elderly.