As people age, the issue of insomnia among the elderly becomes increasingly common. Behind this phenomenon, there are not only natural physiological changes but also the intertwined influences of psychological and social factors.
When addressing insomnia in the elderly, it is important to avoid vigorous exercise as it may accelerate cortisol secretion, put pressure on muscles, and disrupt sleep instead. Equally important is to avoid consuming beverages with stimulating ingredients like tea and coffee before bedtime to prevent further deterioration of sleep quality. Warm milk is a better choice as it can help relax and facilitate falling asleep. In terms of medication, following medical advice and using sedatives reasonably is crucial to avoid potential health risks.
The causes of insomnia in the elderly are diverse and complex. Internally, adjustments in the endocrine system with age may lead to difficulty falling asleep at night. External factors include feelings of loneliness and lack of daily emotional exchange due to the empty nest syndrome, which can worsen insomnia symptoms. Furthermore, insomnia in the elderly may also be accompanied by cognitive decline and risk of falls. Hence, when addressing insomnia issues, it is necessary to carefully identify their root causes in order to take appropriate measures.
To improve sleep, it is important to consider the following points: avoid excessive stimulation before bedtime, such as vigorous exercise, watching horror movies, or engaging in stressful thinking; refrain from overeating after dinner to prevent digestive processes from affecting sleep; reduce water intake before sleep to avoid frequent interruptions during the night; relax the mind and body through activities like a warm bath, foot soak, or watching relaxing TV programs to create conditions for quick falling asleep.
As for sleep-inducing beverages, the amino acids and calcium-rich content in warm milk can soothe the nervous system and promote sleep. Honey water is also a good choice due to its rich nutritional components that aid in gastrointestinal regulation and enhance sleep quality.
In conclusion, by paying attention to and adjusting lifestyle habits, appropriately utilizing natural methods, and following medical advice when necessary, collective efforts can effectively alleviate insomnia problems in the elderly.
