Elderly people take a 90 minute or 30 minute nap to be more alert?

Mr. Zhang, an elderly man, used to be very alert and active. However, recently, he often forgot things and even got lost. After a check-up, the doctor concluded that his habit of taking long naps during the day was one of the causes of his memory loss.

A five-year survey of 3,000 elderly people over 60 in China published in the Chinese Journal of Geriatric Medicine found that those who napped for more than 90 minutes a day were 40% more likely to develop cognitive impairment than those who did not nap, or only napped for 30 minutes. This has scientists extremely concerned.

Experts say that taking a proper nap can help the elderly recover their energy and improve their working state in the afternoon. However, napping for too long can disrupt the body's circadian rhythm, affecting the quality of sleep at night, creating a vicious cycle.

Note when taking a nap

According to traditional Chinese medicine, the body's yang energy is strongest at noon, so taking a short nap can help maintain the balance of yin and yang. However, nap time should be limited to between 11am and 1pm.

Experts advise the elderly to remember the "three no's" when taking a nap:

One, do not sleep on the sofa, it is easy to cause neck discomfort;

Two, don't sleep too long, it's best to control the time within about 30 minutes;

Three, you should not take a nap after 3 pm to avoid affecting your night sleep.

Under the guidance of his doctor, Mr. Zhang began to adjust his living habits. He chose to rest for half an hour after lunch, instead of sitting down to take a nap, he found a comfortable place to lie down. Gradually, his memory improved significantly and the quality of his sleep at night also improved.

Another study found that a reasonable nap can improve cognitive ability in the elderly. Elderly people should choose to rest within an hour after lunch, and can sit in a recliner to rest, which helps to restore energy without affecting nighttime sleep.

In addition to adjusting your nap habits, maintaining a reasonable daily routine is also important. Experts recommend that seniors develop healthy living habits: ensure adequate sleep at night, go to bed before 10 p.m.; maintain daily light exercise such as tai chi and walking; and participate in active social activities to regularly interact with friends and family.

Studies show that good sleep habits are an important factor in preventing cognitive decline. Families also need to pay attention to the elderly's living habits, detect problems early and take them to the doctor when necessary.

As we age, bodily functions will gradually decline, which is a natural law. However, by adjusting our living habits scientifically and arranging a reasonable nap time, the elderly can slow down the aging process and improve their quality of life.

Research shows that the longer you nap, the better for your health. (Illustration photo)

Mr. Zhang's story inspired many elderly people in the neighborhood, and they also began to adjust their nap habits. They encouraged and motivated each other, creating a positive atmosphere. Now, the neighborhood garden is bustling again, with energetic elderly people sharing health tips with each other.

Another study emphasized that the quality of naps directly affects the quality of life of the elderly. When resting, they should pay attention to some points: choose a quiet environment, suitable temperature; avoid lying down right after eating; can listen to soft music to help sleep.

During the recent reunion, Mr. Zhang's family became bustling again. Seeing him regain his vitality, the family members felt relieved. Changing the habit of taking a nap seems simple, but it improves the quality of life and brings joy to the whole family. Hopefully, more elderly people will pay attention to the habit of taking a nap.

(Source: vov2.vn)

Link: https://vov2.vov.vn/chuyen-nguoi-gia/nguoi-cao-tuoi-ngu-trua-90-phut-hay-30-phut-thi-song-tho-minh-man-hon-50634.vov2

Source: https://vtcnews.vn/nguoi-cao-tuoi-ngu-trua-90-phut-hay-30-phut-se-minh-man-hon-ar905487.html