1. How much sleep is appropriate for people in their eighties and nineties every day?

Sleep 5.5~7 hours every day.

Old people should go to bed before 12 every night. Sleep for 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.

Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body, and melatonin is one of the important factors that determine sleep in the body. Old people with poor sleep quality at night should form the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.

Second, the sleep characteristics of the elderly

1, light sleep is easy to wake up, and effective sleep time at night is reduced;

2. Sleep is reduced at night and dozing time is increased during the day;

3. Go to bed early, get up early and go to bed early;

4. Sleep adaptability is reduced.

Third, how can the elderly improve their sleep quality?

1, choose a suitable mattress, because the lumbar function of the elderly will deteriorate with age, and even diseases such as lumbar muscle strain, lumbar disc herniation, low back and leg pain will occur. After sitting and standing for a day, if the old man still can't rest his waist when he sleeps at night, his waist condition will be more serious. The easiest way is to sleep in a bed with a certain hardness. Of course, sleeping on a hard bed does not mean sleeping on a hard bed without any mattress.

2, adapt to the changes in the biological clock, go to bed early and get up early, sleep when you are sleepy at night, and actually sleep for seven or eight hours when you wake up in the morning. If you have enough sleep time, you don't have to worry about too little sleep time;

3. It is necessary to adjust the change of biological clock so that the biological clock state of sleep can be synchronized with the natural cycle as much as possible. Because sunlight is an important factor affecting human biological clock, we should try our best to adjust the biological clock by changing the brightness of light.

4. Proper exercise can also promote the production of a calm and comfortable substance in the brain, namely endorphins. Exercise can make insomnia patients fall asleep faster and increase the time of deep sleep.

5, diet, good "sleep" can be eaten. A generation of health care experts believe that "lack of sleep is a big problem for the elderly" and point out that lack of sleep in the elderly is mostly a deficiency syndrome, which should be supplemented by food.

6, music hypnosis, a soft and soothing music before going to bed, has a certain effect on falling asleep as soon as possible. Listening to relaxing music is like a child sitting under an old pagoda tree on a summer night, listening to a beautiful fairy tale told by an old grandmother, or lying on the beach, bathed in warm sunshine, relaxed and sleeping peacefully.

7. Good living habits, such as: reasonable diet, insufficient dinner, no eating, smoking or drinking strong tea for two hours before going to bed; The bedroom should be quiet, the room temperature is suitable, and the stimulation of sound and light should be minimized; Avoid stimulation and maintain emotional stability.