How can elderly people exercise to improve sleep quality?

　　With the development of society and the acceleration of the pace of life, insomnia has become a common phenomenon among people. At present, 20% to 30% of people in our country suffer from varying degrees of sleep disorders, and the incidence of sleep disorders among the elderly is as high as 40%. In our country, insomnia has become the second most common problem after headache. nerve The second largest outpatient department disease。

　　There are many causes of insomnia. For example, increased survival pressure and long-term unrelief of these pressures will cause people to overthink and autonomic nervous system disorders; some people cannot adapt to social changes and adjust themselves, leading to mental illness; female Endocrine changes during menopause can cause insomnia.

　　Once insomnia affects people's life, work and study, if it is not relieved for a long time, it will inevitably lead to a vicious cycle, make people fall into trouble, and also cause other diseases, such as directly inducing cardiovascular, neurological, renal, sexual function and other diseases. Scientists have found that 1/3 of high blood pressure and 1/5 of heart disease are caused by poor sleep. Insomnia significantly reduces quality of life, causing depression, difficulty concentrating, accidents, and increased medical costs. Long-term use of sleeping pills can also cause side effects.

　　How much sleep do you need in a day? Experts believe that there is no standard answer, because sleep time is closely related to physical fitness, external environment and sleep quality. Shan Cong clinical From a medical perspective, if a person cannot fall asleep within 30 minutes after becoming sleepy, and the awakening time during sleep exceeds 30 minutes, it can be diagnosed as insomnia. Sleep disorders are harmful healthy , but as long as it is treated early, it can be completely controlled.

　　An effective and cost-effective way to treat insomnia is exercise, and it is regular and regular exercise.

　　How does exercise affect sleep?

　　1 Exercise is likely to affect the production of many hormones in the body. Exercise can produce internal

　　Endorphin is a sedative substance stronger than morphine and can produce hypnotic effects.

　　2. Regular exercise can regulate the biological cycle rhythm, which is the so-called biological clock.

　　This effect is as strong as the effect of light on sleep.

　　3. Exercise will increase your body temperature. Do some light exercise such as a quick walk before going to bed.

　　Movement can increase body temperature. Walking will cause the body to sweat slightly, and after stopping, the body temperature will begin to drop. sleep Taking a hot bath before sleeping will help people enter deep sleep easily and improve sleep quality.

　　4 Regular exercise can make people feel happy and help

　　to relieve stress and reduce Dream Wake up during sleep and reduce insomnia symptoms.

　　5 The impact of exercise on sleep is also related to the amount of exercise.

　　Exercise below moderate level can cause people to feel mild fatigue, speed up the time to fall asleep, and deepen the depth of sleep.

　　How to exercise to improve sleep quality

　　The best time to exercise is between 4 and 5 pm or in the morning. It is not suitable to do strenuous exercise before going to bed. Excessive exercise before going to bed will excite the brain and is not conducive to improving sleep quality. The method of exercise depends on personal preference and physical condition, such as swimming, moderate-speed walking, cycling, mountain climbing, rope skipping, etc., but it must be persevered. Keep your mind relaxed and in a happy mood during exercise. For ordinary people, a moderate amount of exercise can promote the brain to secrete substances that inhibit excitement, promote deep sleep, quickly relieve fatigue, and thus make sleep enter a virtuous cycle.

　　In addition, moderate exercise in the morning can also improve sleep quality. An hour of stretching and walking every day can help relieve many sleep problems. Several studies on exercise for improving sleep problems show that exercise can help elderly Falling asleep and staying asleep. Walking for one hour in the morning has an amazing effect on relieving insomnia symptoms. People who exercise at least 3.5 to 4 hours a week in the morning are more likely to fall asleep; exercising less than 3 hours a week does not have much help with sleep problems; people who exercise in the evening are less likely to fall asleep than those who exercise in the morning. The greater the amount of exercise at night, the smaller the improvement; those who exercise less in the evening can actually improve their sleep. In addition, doing some stretching exercises can also help promote sleep. Although the effect is smaller, it still has a certain effect. Allow your body to gradually calm down 2 to 3 hours after exercise, and you should have no more sleep problems.

　　People who engage in regular exercise generally have better sleep quality. Exercise relaxes the body and calms the mind, and can reduce depression and anxiety (both common causes of sleep problems). Improvements in sleep are not immediate and may not appear until a week or two after starting exercise. Some studies have also found that elderly people who have no exercise habits and no cardiovascular disease can do low-impact aerobic exercise and brisk walking (approximately a maximum of 30 to 40 minutes each time, 4 times a week for 16 weeks). heart rate After exercising (60% to 75%), I slept 1 hour more every day than before, and the sleep latency time was only half of before. Regular exercise can increase the core temperature of the central nervous system, causing the body to enter a sleepy state, as if it had just taken a hot bath. In addition, regular exercise can increase physical fitness (fitness refers to the body's ability to adapt to a certain environment, including cardiorespiratory capacity, strength, and flexibility), increase oxygen consumption, and reduce stress. Research has also found that people of any age who have exercise habits will sleep better.

　　For healthy adults, regular endurance exercise, such as walking, swimming or cycling, 3 to 5 times a week for 30 to 60 minutes each time, is a common exercise prescription to improve sleep quality.

　　For seniors, swimming, walking, and cycling are all great ways to stay flexible and increase the body's ability to consume oxygen. should be started gradually exercise , you can do exercises or swim every day, but do not exercise excessively. Stop as soon as you feel out of breath or feel muscle weakness. Do a few minutes of preparatory activities before exercise and gradually relax after exercise. You can also do gentle stretches and calisthenics, or walk briskly and swing your arms as you go.

　　If you already have sleep problems, don’t carry the burden of your thoughts. Relax and exercise regularly, I believe it will definitely help your sleep.