Typical adults usually fall asleep between ten and eleven at night and wake up between six and eight the next day. However, the sleep patterns of the elderly are different, as they tend to wake up early and have shorter sleep durations. What are the coping measures and suitable foods for dealing with early awakening in the elderly?
Firstly, improving insomnia should not depend on medications but should address the underlying causes of insomnia, maintain a calm mindset, and strengthen the body through physical exercise. Lifestyle rhythms should be balanced, avoid smoking and alcohol, steer clear of spicy foods, and avoid overeating at dinner. It is also important to choose foods that are beneficial to the nervous system, such as fish, oysters, walnuts, peanuts, etc., as they can help improve the quality of sleep.
Secondly, before bedtime, relax the brain by listening to soft music and avoid watching tense and stimulating TV programs. Soaking your feet in warm water and gently massaging the soles, especially in winter, can promote a sense of warmth and aid in falling asleep. Also, avoid using heat-tonic medications, maintain a happy mood, and cultivate positive interests in life, such as planting flowers or keeping pets, all of which contribute to enhancing the quality of life and sleep in the elderly.
Furthermore, mild hunger may affect sleep, so consuming a small amount of easily digestible food before bed, such as a few cookies, a small piece of bread, or a cup of warm milk, can help alleviate hunger pangs and make it easier to fall asleep. Engaging in outdoor activities in the morning, such as walking or exercising for about half an hour, can also help adjust the biological clock and improve the sleep cycle.
As for what to eat for early awakening, red dates are highly recommended in traditional Chinese medicine for their tonifying and calming effects, making them suitable as a bedtime snack for the elderly. Bananas are rich in magnesium, which helps relax muscles, reduce stress, improve mood, and are also suitable for consumption before bedtime. Walnuts are not only nutritious but also help alleviate nerve weakness and improve sleep quality.
If early awakening occurs frequently, it may lead to daytime fatigue, lack of concentration, emotional fluctuations, and even serve as a signal of depression. Therefore, paying attention to early awakening, seeking professional help from doctors for psychological or medical intervention when necessary, is key to maintaining the physical and mental health of the elderly. Only by adjusting daily routines through comprehensive methods and cultivating good sleep habits can the quality of sleep in the elderly be truly improved.
