Tossing and turning, unable to fall asleep. It is often said that as one gets older, sleep quality declines. What are the reasons behind elderly insomnia? And what methods can be used to alleviate the symptoms of insomnia in the elderly?
Why do the elderly experience insomnia?
1. Bad habits
Certain unhealthy habits such as drinking coffee or tea before bedtime, smoking before sleep, and having irregular work schedules or frequent business trips can disrupt sleep patterns and lead to insomnia.
2. Psychological factors
It can be said that one of the main causes of insomnia is psychological factors, such as long-term negative emotions, unpleasant events, and sustained trauma. These can all cause or worsen insomnia. Most people experience insomnia due to work stress, excessive fatigue, and overthinking, which hinder good sleep.
3. Medications and alcohol
Medications can be another cause of insomnia. Some cases of insomnia are purely caused by medications. Drugs that can cause insomnia include bronchodilators, sedatives, stomach stimulants, and central nervous system stimulants. Furthermore, long-term use of sleeping pills can have side effects when discontinued. While occasional alcohol consumption may help with sleep, prolonged alcohol consumption can disrupt normal sleep, similar to being addicted to sleeping pills.
4. Environmental factors
Factors such as living in a noisy environment, crowded living conditions, uncomfortable bedding, air pollution, or sudden changes in sleep environment can all affect sleep and contribute to insomnia.
5. Health-related factors
Various illnesses or discomfort can cause insomnia, and insomnia can also be a symptom of various diseases.
6. Age-related factors
Insomnia is closely related to age, and the older one gets, the higher the likelihood of experiencing insomnia. Older people often have shorter sleep duration, along with nocturia (frequent urination at night), shallow sleep, and easy awakening, which explains why the incidence of insomnia is higher among the elderly than younger individuals.
Home remedies to help improve insomnia in the elderly
1. Pig heart soup
After washing a pig heart, split it open and put it in a pot with Codonopsis pilosula (dangshen) and Angelica sinensis (danggui). Cook until done, then remove the herbs and consume the meat and broth. This soup is effective for patients with insomnia and excessive sweating.
2. Pork soup
Wash lean pork and cut it into pieces, then boil it with banana root. Consume the soup when cooked. This soup can be used for insomnia caused by high blood pressure.
3. Lotus seed and longan porridge
Cook lotus seeds, longan, lily, and rice together to make porridge. This can help with falling asleep.
4. Honey and lotus root powder
Add water to lotus root powder and simmer it over low heat. Add honey when the temperature is suitable, and consume it as a soothing remedy for insomnia.
5. Celery juice
Drink a tablespoon of celery juice mixed with water before bed. It has a hypnotic effect.
6. Lily and turtle meat soup
Clean and cut the turtle into pieces, then boil it with lily and jujube until the meat is tender. Add rock sugar to taste, and regularly consume it to improve sleep.
