Silver Age Science | Why are the elderly prone to insomnia?

Pay attention to the life of the elderly and watch over the silver age life. In order to implement the "Silver Age Science Popularization" action in depth, build a silver age science popularization publicity system of "offline as the main, online as the supplement, online and offline combined", improve the scientific literacy and digital skills of the elderly, and better help the elderly adapt to the changes in the information society, Quanzhou Science and Technology Association, Quanzhou Open University, and Quanzhou Radio and Television Station launched the "Old Life Museum" column.

Why are the elderly prone to insomnia? How to improve sleep scientifically?

As we age, the amount of melatonin (a hormone that regulates sleep) secreted by the human body gradually decreases, leading to difficulty falling asleep and shallow sleep. The circadian rhythm of the elderly may be advanced, manifested as "early to bed and early to wake up", but it is difficult to fall asleep again after waking up easily at night. Chronic pain (such as arthritis), respiratory diseases (such as snoring), anxiety and depression can interfere with sleep.

Myth 1: 5 hours of sleep a day is enough for the elderly! People over 65 still need 7-8 hours of sleep a day, and sleep quality is more important than sleep duration.

Myth 2: If you can’t fall asleep, just lie down and close your eyes to rest! If you still can’t fall asleep after lying in bed for 20 minutes, it is recommended to get up and do some relaxing activities (such as listening to light music) to avoid anxiety that reinforces insomnia.

Practical tips for better sleep

Maintain a regular work and rest schedule, set a fixed time to wake up (get up on time even if you stay up late), and gradually adjust your biological clock.

Optimize the environment, keep the bedroom dark (blackout curtains), quiet (earplugs), and 18-22°C. Exercise moderately during the day and get 30 minutes of sun exposure every day to promote melatonin secretion; choose gentle exercise (such as walking, Tai Chi), but avoid strenuous exercise 3 hours before bedtime.

Adjust your diet, eat less greasy and spicy food for dinner, and do not drink a lot of water 2 hours before going to bed; you can drink a small amount of warm milk (containing tryptophan to help you sleep).

Reduce stimulation, avoid coffee and strong tea in the afternoon; stay away from mobile phones/TV one hour before bedtime (blue light inhibits melatonin).

Special reminder: use sleeping pills with caution. Long-term dependence may aggravate cognitive decline, so short-term use is required under doctor's advice. In addition, beware of the "health product" trap: products claiming to be "natural sleep aids" may contain illegal drug ingredients.

Sleep is the cornerstone of health! Insomnia in the elderly is not "normal aging". By scientifically adjusting their living habits and improving their environment, most people can effectively improve their sleep quality. If long-term insomnia is accompanied by depression and memory loss, it is recommended to seek medical attention in time to check for potential diseases.

Scientific sun exposure helps the elderly strengthen their bones

As people age, osteoporosis becomes an invisible killer that threatens their quality of life. Experts point out that scientific sun exposure is one of the simplest and most effective ways to supplement vitamin D and prevent osteoporosis. How to properly "sun" your body to stay healthy?

The time can be adjusted flexibly. In summer/spring and autumn, choose to sunbathe for 10-15 minutes before 10 am or after 3 pm. In winter, it is recommended to sunbathe for 20-30 minutes at noon (12:00-14:00). It is OK to expose your arms, calves or face, and there is no need to expose the whole body. For those who stay at home for a long time or cannot go out, you can supplement with food, such as deep-sea fish, egg yolk, and vitamin D-fortified milk.

Sunbathing may seem simple, but it actually involves a lot of knowledge. Data shows that elderly people who adhere to scientific sunbathing can reduce the risk of hip fracture by 30%-50%, while also improving symptoms such as muscle weakness and back pain. Experts recommend outdoor activities 3-4 times a week, combined with 800-1000mg of calcium tablets per day, and regular testing of blood vitamin D levels.