Chen had just celebrated his 65th birthday, but he found that he was always drowsy and unable to lift his spirits during the day, and his friends often joked about him if he had some "secret activities" at night.
Lao Chen could only smile bitterly, he obviously lay in bed early every night to ensure that he could sleep for 8 hours, but the next day he was still tired like a deflated ball.
He had thought that this was just the norm of old age, after all, his body was not as energetic as when he was younger.
But during a physical examination, he casually raised the issue with the doctor, and the doctor's reaction was unexpected.
"Who says 8 hours of sleep is enough for the elderly?" The doctor smiled and shook his head, "Sleep is not calculated by clock. ”
Lao Chen was stunned for a moment after hearing this, and an inexplicable curiosity surged in his heart, could it be that the "8-hour sleep theory" that he has always believed in is wrong?
As they get older, many middle-aged and older people will find that their sleep needs seem to be different from when they were younger.
So, how long should you sleep each day for seniors over the age of 65? Does the "8-hour sleep theory" really apply to them?
01
As an important physiological activity of human beings, sleep is not only related to our mental state, but also closely related to physical health.
As they age, many older adults will find that their sleep quality gradually declines, and problems such as shortened sleep duration and insomnia occur.
Studies have shown that 49.9% of the elderly aged 50 to 70 suffer from sleep disorders of varying degrees, of which 77.8% suffer from insomnia.
Not only is age a contributing factor, but health problems such as heart disease, joint disease, and sleep-disordered breathing syndrome can also exacerbate sleep difficulties, making it difficult to fall asleep or fall into deep sleep.
In addition, the side effects of long-term use of certain medications, such as blood pressure lowers and pain relievers, may also affect sleep quality.
Psychological factors such as anxiety, loneliness, and depression, as well as unhealthy lifestyle habits such as unhealthy diet and lack of exercise, can also aggravate sleep problems.
According to a study published in Plos Medicine, sleep duration is strongly associated with the risk of multiple morbidities in older adults.
The study, which followed 10,308 participants for more than 25 years, found that older adults who slept less than 5 hours or more than 9 hours had a significantly increased risk of multimorbidity.
In contrast, people who get about 7 hours of sleep per night have the lowest risk of polymorbidity, while too much sleep is likewise associated with an increased risk of multiple chronic diseases.
This suggests that proper sleep duration is essential for maintaining the health of older adults.
02
For seniors over the age of 60, it is especially important to determine the optimal amount of sleep.
A long-term follow-up study of 112,000 people over nine years found that those who went to bed later had a lower risk of cardiovascular disease and death than those who went to bed early.
While this finding upends the traditional notion of "go to bed early and wake up early", the study only shows a correlation rather than a causal relationship, and the sample consists mainly of Europeans, Americans, and Africans, who generally have shorter life expectancies due to economic and medical constraints.
However, another study in the European Heart Journal of Digital Health proposes that falling asleep between 10:00 and 10:59 p.m. is considered the most ideal, with those who fall asleep during this time having the lowest risk of cardiovascular events.
The recommended ideal time to rest is 7-8 hours, which means that waking up at 6~7 am is best.
Experts suggest that sleep time does not have to be too strict, it is important to maintain a regular sleep time and avoid large fluctuations in sleep time, which is more beneficial to health than sticking to a specific time to fall asleep.
03
Sleep difficulties are a common health problem for the elderly, which not only affects the quality of life, but also may exacerbate other health problems.
1. Pay attention to your sleeping environment
Adjust the room to the right temperature and humidity before bedtime to create a dark, quiet sleeping environment.
Comfortable, clean linen can significantly improve the quality of sleep.
In addition, proper background music or a white noise machine can also help some people fall asleep faster.
2. Eating problems before going to bed
Older adults should have a moderate and easily digestible dinner, avoid greasy or spicy foods, and try not to eat within two hours of bedtime.
At the same time, avoid drinking too much water at night and reduce the number of times you wake up at night.
In addition, it is not advisable to consume caffeinated beverages, such as coffee or tea, before bed, as these drinks may cause the brain to be in a state of excitement and interfere with sleep.
3. Reduce physiological discomfort
If older people have an underlying medical condition, they should take medications promptly before bed to relieve symptoms, such as joint pain or excess stomach acid.
A proper massage or hot bath can help the muscles relax and make it easier to fall asleep.
Also, make sure you breathe smoothly at night and use a breathing aid if necessary.
4. Avoid playing with your phone before going to bed
Modern technology is convenient, but spending long periods of time in front of a screen at night inhibits the secretion of melatonin, a key hormone that regulates sleep cycles.
It is recommended to stop using any electronic devices at least an hour before bedtime and instead read or listen to soft music, which will help the brain gradually relax and prepare for sleep.
The sleep needs of middle-aged and elderly people are not static, and the "8-hour sleep theory" is not a panacea.
We should adjust our sleep time according to our own situation and pay attention to the quality of sleep.
With a reasonable schedule and an active lifestyle, we can all have a healthy and happy old age.