"The older the insomniac, the more difficult it is for them to undergo cognitive behavioral therapy," Zhang Bin pointed out. Older people are more resistant to accepting new concepts compared to younger people. Additionally, they often have underlying health conditions and experience greater mental stress, requiring more careful treatment.
Long-term consumption of strong tea makes it difficult for the elderly to sleep
58-year-old Mr. Wu has not had a good night's sleep for the past few years. As a young man, he worked as an electric welder in a steel plant and frequently worked night shifts. Combined with his habit of drinking strong tea, his sleep quality has been poor since middle age. In recent years, the situation has worsened, with his sleep duration often being short, sometimes unable to guarantee even three or four hours of sleep. He has visited a psychiatric hospital and been prescribed sleeping pills, but he is resistant to taking medication and frequently stops and starts, resulting in limited treatment efficacy. With poor daytime energy levels and difficulty taking naps, Mr. Wu continues to rely on drinking strong tea to cope.
"Mr. Wu's insomnia is partially related to poor sleep hygiene habits. Those who didn't pay attention to sleep hygiene when they were young are more likely to experience an 'explosion' of sleep problems in middle age and beyond.
If individuals in high-pressure industries such as flight attendants, nurses, journalists, editors, and police officers experience work-related stress and psychological pressure, it can lead to triple stimulation of the mind, making them more prone to insomnia. Chronic sleep disturbances can affect health and escalate into anxiety disorders. Furthermore, the more traits a person has that are associated with anxiety, cautiousness, neuroticism, and perfectionism, the more severe their insomnia is likely to be.
Insomnia can also occur in the elderly
Many elderly individuals mistakenly believe that "it is only young people who suffer from insomnia, while having less sleep is normal for older people." In fact, this is not true; elderly individuals can also suffer from insomnia. Zhang Bin pointed out that insomnia is diagnosed when sleep disturbances occur at least three times a week and persist for more than four weeks, while there are no underlying physical or mental disorders. Older people have different sleep characteristics than when they were young and are more prone to early waking. Additionally, older individuals often have underlying health conditions and take medications for cardiovascular and respiratory diseases, which can negatively impact sleep quality. Therefore, when elderly individuals complain about having a "poor night's sleep," family members need to carefully discern the underlying cause.
When several consecutive nights of poor sleep occur, many people resort to self-help measures such as staying in bed longer in the morning, taking naps during the day or maintaining a fixed bedtime and waking time to ensure a consistent sleep length. "Contrary to expectations, these three practices are difficult to achieve restorative sleep and can worsen insomnia," Zhang Bin pointed out. It is difficult for elderly individuals to fall asleep when they stay in bed longer. Lying in bed tossing and turning is uncomfortable, and prolonged bed rest can reinforce this negative association, making them feel uncomfortable and unable to fall asleep when they enter the bedroom.
Taking naps during the day can further disrupt the body's internal clock, and some insomniacs who take an extra hour of sleep in the afternoon find it hard to sleep at night. Some elderly people expect to sleep for eight hours like they did when they were younger and strictly impose a task on themselves to "sleep at 10 pm and wake up at 6 am." However, this is an impossible task, and if they fail to achieve it, it can increase their mental burden and make them feel that their insomnia is "severe."
Pets can also cause insomnia
How can insomnia be avoided? Zhang Bin suggests that establishing good sleep hygiene habits is of paramount importance. After 5 pm, avoid engaging in activities that overly excite and stimulate oneself, such as playing mahjong or sports. "Some elderly people have trouble sleeping precisely because they enjoy playing mahjong at night. When it's time to sleep, they can't calm down," Zhang Bin points out. Reading or thinking about life's gains and losses before bed can also affect sleep. "For people who have trouble sleeping, it is best to change the habit of reading before bed. If it is difficult to change a habit that has been formed for many years, it is advisable to select books that are less likely to make one more excited or emotional."
People with poor sleep should avoid consuming stimulants such as strong tea, coffee, and alcohol within four hours before bedtime. Do not eat hard-to-digest foods within two hours before sleep. Before bed, do not drink a large amount of water to reduce nighttime urination.
Establish a psychological connection between the bed and sleep, and only go to bed when feeling sleepy. Otherwise, relax and rest while sitting on a chair or sofa.
It is important to note that although pets can be companions that help alleviate loneliness and distress in the elderly, they can also cause sleep problems. Zhang Bin points out that some elderly individuals may have sensitive noses and their constant sneezing or nasal congestion may be a sign of an allergic reaction to pet hair. Nasal congestion at night can lead to difficulty falling asleep. In such cases, it is best not to keep pets. If insisting on keeping a pet, make sure it does not enter the bedroom and regularly clean the environment to avoid trouble caused by pet hair.