What is the sleep aid for the elderly?
Click to buy the old friend’s sleep time, but as long as the daily sleep time is not less than 6 hours, don’t worry.
If older friends feel that they have a good night’s sleep but have poor sleep quality, then the sleep channel recommends that you have a sleep conditioning.
Appropriate exercise can improve sleep problems in the elderly and improve the quality of sleep for the elderly.
So, what are the sleep aids for the elderly?
What are the precautions for the elderly to help sleep?
Often doing aerobic exercise can help improve insomnia, the elderly help sleep exercise recommended experts said that aerobic exercise can significantly improve the quality of sleep in patients with insomnia.
Compared with other non-drug treatment index, the sleep time of insomniacs who regularly perform aerobic exercise will also prolong.
1, walking is the easiest and safest body to help sleep people exercise when the body temperature rises, the human brain will get a signal to lower body temperature, lower body temperature and then lower will make people relax, you can easily go to sleep quickly.
But this is also time-limited. It should not be too close to sleeping time. It is best to go for three hours before going to bed. You can’t take a walk immediately after eating, so it is best to control the meal time before 7:00.
Walking during this time period is conducive to promoting the blood circulation of the whole body, and can also relieve the emotions.
2, Tai Chi to improve the sleep problem of the elderly In practicing Tai Chi, practitioners are required to ensure that the thoughts are concentrated, the movements are soft, slow, round, and coherent. This requirement enables both the spirit and the body to relax and rest at the same time, while regulating the cerebral cortex andThe autonomic nervous system has a good effect, so that it can exert therapeutic effects on insomnia and dreams.
In addition, practicing Tai Chi can adjust the neurological activities, restore the highly nervous state of mind, and achieve balance between yin and yang. It is through training and training, so that it can treat neurasthenia, forgetfulness, insomnia, and restlessness.
Scientific research has shown that the contraction and contraction of the whole body skeletal muscle during tai chi can strengthen blood circulation.
More importantly, due to muscle movement, alternating coronary reflex expansion, increased myocardial capillary opening, adequate supply of oxygen, enhanced myocardial nutrition, increased systolic function, and expansion of the capillary network in the skin, muscles, and internal organs.Lower blood pressure can effectively prevent cardiovascular and cerebrovascular emergencies at night.
Taijiquan can adjust the neurological activities, restore the highly nervous state of mind, and balance the yin and yang.
Therefore, by training and training, you can treat neurasthenia, forgetfulness, insomnia, and restlessness.
It can be seen that practicing Tai Chi before going to bed can not only improve sleep, but also make a variety of diseases. It is a superior method for health care for middle-aged and elderly people.
3, Japanese elderly help sleep life according to Taiwan’s “Health” magazine reported that this simple gymnastics designed by the Japanese Ryukyu University and the National Spiritual Center of Japan, combined with abdominal breathing and physical discomfort, to improve the elderly’s sleep is veryhelpful.
Section 1 – Active neck: The head leans forward until it feels a little tight for 10 seconds.
Do it once and for all.
Section 2 – Stimulation, active buttocks muscles: slowly lift the shoulders, then suddenly relax, return to the original position, and repeat 10 times.
Section III – Thoracic Fracture: Hold your hands behind your back and reduce your chest for 10 seconds.
Section 4 – Pressing the palm: The hands are flat on the chest.
Inhale, apply force to the middle when exhaling, repeat 10 times.
Section 5 – Stretching the Backs: Grab the same side of the chair with both hands and slowly twist the upper body for 10 seconds, then do it again in the opposite direction.
Section 6 – Bending the toes and stimulating the brain: Straighten your feet forward, lift them up, bend your toes toward your feet, then suddenly relax and repeat 10 times.
The middle-aged and elderly people with better physical strength should combine aerobic exercise and anaerobic exercise.
When exercising outdoors, the elderly mainly focus on light exercise aerobic exercise in the evening. They can jog, or social dance, aerobics, etc., promote digestion and rapid blood circulation. The time is about 1 hour, so don’t do it.Bite oxygen movement.
Elderly exercise sleep aids The proper rules of exercise habits help sleep, but it is best to complete before 5 pm.
Remind old friends that after exercise, do not take off your coat immediately, try to avoid the stimulation of cold air on the elderly.
At this time, old friends can use their hands to heat up, before and after the body up and down, especially the Zusanli and Yongquan points, and the waist is also focused on the squat for a while, so the effect of the exercise will be better.