Let's have some dry goods
On a park bench, two retirees confided in each other about their recent troubles. One complained: "I always toss and turn at night, and I wake up in the morning like I haven't slept at all." Another nodded and agreed: "Yes, so do I, sometimes I'm still awake at three or four in the morning, and the next day I'm drowsy." ”
This kind of conversation is not uncommon among middle-aged and older people. As we age, many people find that the quality of their sleep is gradually decreasing. But is this really an inevitable phenomenon of old age? Or is there a health issue that needs attention, such as a nervous breakdown, hidden behind it?
As we age, changes in the human body gradually affect the quality of sleep. This is not just an isolated phenomenon, but a universal phenomenon. For example, a person over the age of sixty may find that he wakes up more often at night, wakes up early in the morning, sleeps shorter, and sleeps less deeply. These changes are not accidental, but are closely related to changes in hormone levels in the body and the adjustment of the biological clock.
Hormones, especially growth hormone and melatonin, play an important role in regulating sleep. As we age, the secretion of these hormones, especially melatonin, which is key to regulating the sleep-wake cycle, decreases. Melatonin levels drop, making it more difficult to fall asleep and affecting sleep cycles.
In addition, as we age, there may also be an increase in pain or discomfort in the body, such as arthritis or back pain, which may be more pronounced at night, further affecting the quality of sleep. Statistics show thatMore than 50% of older adults report having sleep problems, reflecting a reality that cannot be ignored.
Neurasthenia, medically known as neurasthenic syndrome, is a condition caused by psychological and physical factors. It usually manifests as persistent fatigue, memory loss, difficulty concentrating, mood swings, and sleep disturbances. It is important to note that these symptoms do not occur by accident but are long-lasting.
The key to distinguishing a nervous breakdown from a general sleep problem is the persistence and intensity of symptoms. For example,Persistent headaches, anxiety, and overreactions to small things in daily life. These symptoms cause significant distress in daily life, affecting the individual's work and social activities.
For a specific diagnosis of neurasthenia, doctors usually refer to the person's overall medical history, physical examination, and psychological evaluation. In some studies, it has been found that some brain activity may differ in people with neurasthenia, providing a scientific basis for a more accurate diagnosis.
For example, one study showed that people with neurasthenia may experience less activity in certain areas of the brain when coping with stress, reflecting a decrease in their ability to regulate stress and emotions. Another study found that the quality of sleep in these patients was significantly lower than that of normal people, and there were differences in sleep structure.
However, a diagnosis of neurasthenia does not happen overnight. In the absence of other medical treatments** that can explain the above symptoms, doctors may only consider the diagnosis of neurasthenia. This process entails ruling out other possible conditions, such as depression, anxiety, or other chronic conditions.
As we get older, it becomes the norm for many people to toss and turn at night and have difficulty sleeping. But is this just the natural process of aging, or is it a warning sign of a nervous breakdown? Correct judgment is the first step towards a good night's sleep.
It is crucial to know the signs of neurasthenia. Neurasthenia is not only manifested by sleep disturbances, but can also be accompanied by symptoms such as irritability, fatigue, and difficulty concentrating. This condition is deeper and more complex than ordinary sleep problems.
Now, take out a pen and paper and do a simple check. Looking back on the past month, have you often felt stressed or overtired? Do you often wake up at night and have trouble falling back asleep? Do you feel tired during the day, even if you get enough sleep at night? If the answer is mostly "yes", then further attention may be required.
But don't jump to conclusions. These symptoms can also be a sign of other health problems, such as depression, anxiety, or even a physical illness. One study noted that more than half of people with sleep disorders are actually caused by other health problems.
In addition, Xi is also key. Drinking coffee at night, watching TV late into the night, or not exercising during the day can lead to poor sleep quality. Changing these Xi habits can sometimes significantly improve sleep.
It's important to establish regular sleep Xi. Wake up at the same time** every night, at the same time every morning, even on weekends. This regularity helps to adjust the body's internal clock, allowing the body to gradually adapt to a fixed sleep pattern. Surveys have shown that middle-aged and elderly people with a fixed sleep schedule generally report better sleep quality.
Avoid stimulant diets and drinks before bedtime. Caffeinated foods and beverages such as coffee, tea, and chocolate may interfere with sleep. Similarly, dinner should be avoided from being too greasy or spicy so as not to cause indigestion and interfere with the rest of the night. One study showed that avoiding dinner too late can also help improve sleep quality.
Next, create an environment that is conducive to sleep. Make sure the bedroom is quiet, dark, and cool. Use a comfortable mattress and pillow, and consider using earplugs and an eye mask to block out noise and light if needed. A comfortable sleeping environment can significantly increase the speed and depth of falling asleep.
Light to moderate exercise can also help improve sleep. Such as walking, yoga or relaxing family activities can help relax the body and mind and prepare for a night's rest. However, it is important to note that exercise is best done before the evening to avoid getting too excited at night and affecting sleep.
Evening relaxation activities are also important. Try a hot bath, listening soft** or reading – activities that can help reduce stress and put your brain and body into a state of relaxation and preparation for sleep. A study of older adults showed that relaxing activities before bed significantly improved sleep quality.