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The quality of sleep has a direct impact on our physical and mental health. Many people have had painful experiences with insomnia, especially the elderly.
Today I would like to share the story of an 87-year-old lady who suffered from insomnia but found a simple and effective way to fall asleep quickly every night.
This secret not only changed her life, but may also help you say goodbye to the troubles of insomnia.
Grandma Li is 87 years old this year, with a strong body and good spirits. Seeing her red face, it's hard to imagine that she once suffered from insomnia. "I started to have insomnia when I was young, and it was even worse in my 60s." Grandma Li recalled, "Every night I lay in bed and tossed and turned, I couldn't sleep, and the next day I was completely unrefreshed. ”
Insomnia has seriously affected Grandma Li's quality of life. She has tried various methods: drinking soothing tea, listening to soft music, counting sheep... But the effect is not ideal. In desperation, she had to seek help from a doctor.
Dr. Teo is an experienced sleep specialist. He carefully inquired about Grandma Li's situation: "What time do you usually go to bed?" Do you wake up more often at night? Do you have any thoughts that are bothering you? ”
Grandma Li replied: "I go to bed at 9 o'clock every night, but I can't sleep until 11 o'clock." Even if you fall asleep, you wake up several times in the middle of the night. I was always worried that not sleeping well would affect my state the next day, and the more I thought about it, the more I couldn't sleep. ”
Dr. Zhang nodded: "This condition of yours is very common, we call it chronic insomnia. Long-term insomnia can not only lead to mental malaise and memory loss, but also may lead to diseases such as high blood pressure and heart disease. ”
Grandma Li was a little anxious: "Then what should I do?" ”
Dr. Zhang reassured, "Don't worry, there are several ways we can start to improve your sleep quality. It's important to establish a regular routine. You can try to wake up at a set time each day, even if you haven't slept well the night before. This can help you adjust your body clock. ”
"Avoid using mobile phones, computers and other electronic devices two hours before bedtime, blue light will inhibit the secretion of melatonin and affect sleep. You can relax by listening to soft music or reading a paper book. ”
"There's also a simple and effective method called '5-4-3-2-1 relaxation'. When you lie in bed, use your five senses to feel your surroundings in turn: see 5 things, hear 4 sounds, touch 3 objects, smell 2 smells, and taste 1 taste. This exercise can help you take your mind off your worries and relax your mind. ”
Grandma Li carefully took down the doctor's advice and decided to give it a try.
A week later, Grandma Li was pleasantly surprised to find that her sleep quality had improved significantly. She goes to bed at 10 p.m. every night and uses the "5-4-3-2-1 relaxation method" to fall asleep quickly. Even if you wake up in the middle of the night, you can quickly fall back asleep again.
Dr. Teo praised Grandma Lee's progress: "You did a great job! Maintaining good sleep habits is especially important for older adults. Adequate sleep can boost immunity, improve memory, and even slow down aging. ”
Grandma Li asked curiously, "Doctor, I've heard that the longer the sleep, the better, right?" ”
"This is a common misconception. In fact, the quality of sleep is more important than the quantity. For the elderly, 6-8 hours of quality sleep per night is sufficient. Sleeping too much can increase the risk of cardiovascular disease. ”
Grandma Li suddenly realized: "I see! Are there any other precautions? ”
Dr Teo adds, "It is important to maintain moderate exercise to increase the duration of deep sleep. However, it is necessary to avoid strenuous exercise within 3 hours before bedtime, which will affect falling asleep. Also, avoid caffeinated beverages such as coffee, tea, cola, etc., before bedtime. ”
"Creating a comfortable sleeping environment is also key. Keeping your bedroom quiet, dark, and cool, and choosing a comfortable mattress and pillow can all help improve the quality of your sleep. ”
Grandma Li carefully jotted down these suggestions. In the days that followed, she persisted in following her doctor's advice, and her sleep quality got better and better. Not only can I fall asleep quickly every night, but my mental state during the day has also improved significantly.
Three months later, Grandma Li went for a follow-up appointment again. Dr. Teo was pleasantly surprised to see that her blood pressure and blood sugar levels had improved. "A good night's sleep not only improves quality of life, but also reduces the risk of several chronic diseases. Your progress is truly gratifying! ”
Grandma Li said happily: "Yes, I am now energetic every day, and even my memory is better than before." I didn't expect so many benefits from improving sleep! ”
Dr. Zhang laughs, "Sleep has a profound impact on our health. Not only does it help us regain our strength, but it also boosts our immunity, improves cardiovascular health, and even helps prevent Alzheimer's disease. ”
"According to the latest research, people who have been sleep deprived for a long time have a 48% higher risk of developing type 2 diabetes and a 15% higher risk of heart disease than the normal population. And good sleep quality can minimize these risks. ”
Grandma Li sighed: "It's incredible! I used to think that sleeping was a waste of time, but now I realize that sleep has so many benefits. ”
Dr. Zhang nodded in agreement: "Sleep is like a 'charger' for our body, allowing us to get enough rest at night and prepare for the next day's activities." However, everyone's sleep needs are different, and the key is to find a rhythm that works for you. ”
Grandma Li has now become an "evangelist" of sleep quality. She often shares her experience with her elderly friends and encourages them to value sleep quality. "When you get older, you should cherish every good night's sleep. Not only does it make us healthier, but we also feel happier. ”
The improvement in sleep quality has made a huge difference in Grandma Li's life. Not only was she refreshed, but she also regained her youthful hobby – painting. "I used to feel unmotivated, but now I can draw a few strokes every day, and I feel that my life is more meaningful."
Grandma Lee's story teaches us that no matter how old you are, if you take the right approach, you can improve your sleep quality. A good night's sleep not only makes our bodies healthier, but also improves our quality of life and makes life better.
If you are also suffering from insomnia, you may wish to try Grandma Li's method. Remember, improving sleep quality is a gradual process that requires patience and perseverance. Stick with it, and you're bound to find that healthy sleep habits are the best gift you can give yourself.
I wish every reader a good night's sleep and a healthy and happy day. Good night and good dreams!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.