As people age, they may encounter problems with declining sleep quality, such as difficulty falling asleep, waking up frequently at night, or waking up early in the morning, which are often associated with neurasthenia. However, the root causes of poor sleep in middle age are diverse, and the common reasons and coping strategies are discussed below.
Physiological changes are one of them. With age, hormone levels in the body adjust, such as a decrease in melatonin secretion, affecting the process of falling asleep. At the same time, the reduction in deep sleep and rapid eye movement (REM) sleep shortens the time, making sleep more easily disturbed by external factors.
Health conditions are also important factors. Chronic illnesses such as pain, breathing difficulties, heart problems, and specific sleep disorders such as nocturia and sleep apnea can significantly reduce sleep quality.
In addition, the psychological stress faced by middle-aged individuals, including work, family, and children’s education, can lead to anxiety, depression, further disrupting normal sleep patterns.
Although there is an association between neurasthenia and sleep problems, manifested as emotional fluctuations, easy fatigue, etc., attributing all sleep disorders simply to neurasthenia is not accurate. Improving sleep quality requires a comprehensive consideration of health, lifestyle habits, and individual differences.
In order to enhance the sleep quality of middle-aged individuals, the following suggestions may be helpful:
– Regular schedule: Maintaining consistent sleep and wake times every day helps regulate the biological clock.
– Optimize sleep environment: Ensure that the bedroom environment is conducive to rest, reduce light and noise disturbances, and choose suitable bedding.
– Relax before bedtime: Avoid stimulating activities at least an hour before bedtime, try meditation, reading, or other relaxing activities to help the body and mind enter a restful state.
– Balanced diet: Avoid eating too much or going to bed on an empty stomach before sleep, maintain a balanced diet, pay attention to food choices for dinner to reduce the possibility of waking up at night.
– Moderate exercise: Moderate daytime exercise benefits sleep, but avoid high-intensity exercise close to bedtime.
– Good social connections: Maintain harmonious relationships, participate in social activities, and reduce psychological stress.
– Professional advice: If self-adjustment is ineffective or accompanied by severe symptoms, seek professional medical advice promptly.
In conclusion, improving sleep requires a personalized approach, hoping that everyone can enjoy high-quality sleep and embrace each day with energy.
