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老年人常出现“少寐”症候群,包括失眠、多梦、易醒,睡眠时间减少,睡眠不深不熟等。引起少寐的内在原因多见于脑动脉硬化、椎体动脉供血不足、神经衰弱、老年精神异常,以及脑梗塞、贫血、肝功能不良、糖尿病、颈椎病等病症。少寐乃老年大患。如何改善睡眠质量,加深睡眠效果,促进身心健康呢? 注意睡眠姿势 睡眠以“卧如弓”为佳,右侧卧尤好,可有利于肌肉组织松弛,消除疲劳,帮助胃中食物朝十二指肠方向推动,还能避免心脏受压。右侧卧时间若太久,可调换为仰卧。舒展上下肢,将躯干伸直,勿将手压在胸部,不宜抱头枕肘,双下肢避免交叉或弯曲,全身肌肉尽量放松,保持气血通畅,呼吸自然平和。
Older people often appear “insomnia” syndrome, including insomnia, dreams, easy to wake up, reduce sleep time, sleep is not deep and unfamiliar. The underlying causes of insomnia are more common in cerebral arteriosclerosis, vertebral artery insufficiency, neurasthenia, senile mental disorders, and cerebral infarction, anemia, liver dysfunction, diabetes, cervical spondylosis and other illnesses. Insomnia is a chronic illness. How to improve the quality of sleep, deepen the effect of sleep, and promote physical and mental health? Note Sleep posture to “lying as a bow” is better, the right side of the bedroom is particularly good, can be conducive to muscle relaxation, fatigue, stomach food to the twelve The direction of the intestine to promote, but also to avoid heart compression. If the right side of the lying time is too long, can be changed to supine. Stretch the upper and lower limbs, the torso straight, do not hand pressure on the chest, should not hold head and elbows, both lower extremities to avoid cross or bend, relax muscles as much as possible to maintain the smooth blood, breathing naturally calm.