ПОЧЕМУ ПОЖИЛЫЕ ЛЮДИ ПЛОХО СПЯТ НОЧЬЮ И ХОРОШО — ДНЕМ.

Многие путают здесь причину и следствие, считая, что пожилые люди из-за дремоты в течении дня плохо спят ночью. На самом деле все происходит совсем наоборот: снижения количества ночного сна приводит к чрезмерной сонливости в дневное время.

У пожилых людей потребность в сне не уменьшается, происходят только некоторые изменения в цикле сна и сон становится чутким. Но в то же время пожилые люди часто просыпаются ночью «примерно в 3 часа» и потом долго не могут заснуть. Что надо делать, чтобы это не происходило7

По закону биологического ритма примерно в 19.00 снижается функция печени и желудочно-кишечного тракта. Питание сердечной мышцы, мозга и других органов происходит за счет накопленных в крови питательных веществ.

Если человек в этом возрасте питается по пословице: «завтрак съешь сам, обед раздели с другом, ужин отдай врагу», то питательных веществ в крови хватит до 3 – 4 часов утра. Количество продуктов распада в крови «из – за пониженной функции печени» к этому времени увеличивается до максимума. В головном мозге вырабатывается сигнал тревоги, который будет спящего, после чего заснуть уже трудно.

По этой же причине именно в ночное время  чаще происходит нарушение деятельности сердца, обострение бронхиальной астмы и других заболеваний.

Примерно в 7 часов утра возрастает октивность  желудочно – кишечного тракта и печени. В кровь поступают питательные вещества, она очищается печенью от токсических продуктов обмена. Это время самого утреннего сна. Но обычно мы встаем до 7 часов утра.

Хорошее не медикаментозное средство лечение такого нарушения сна – смещение биоритма, понижения функции печени и желудочно – кишечного тракта. Сместить начало этого биоритма на более позднее время можно, перейдя на вечерний тип питания, когда примерно 25% калорийности приходится на завтрак, 25%  — на обед и 50% -на ужин.

При вечернем типе питания ночьное пробуждение смещается с 3 часов на 5 – 7 утра. Кроме этого, восстанавливается структура «чередования фаз глубокого и быстрого сна» и качество сна. Все обеспечивает полноценный отдых ночью и исключает дневную сонливость.

При невозможности переходов на такой режим питания попробуйте перед сном «примерно, за 1 – 1,5 часа» выпить стакан кефира с натертой зеленой редькой. Белок кефира обеспечит построение, обновление клеток и тканий и т.д. Редька расширяет перефирические кровиносные сосуды и улучшает кровоснабжение головного мозга.

Кроме вышеназванной причины раннего пробуждения, у пожилых людей в силу возрастных изменений снижаются сократительные способности миокарда сердца и минутный объем крови, а значит, снижается питание мозга. При дифиците питательных веществ в крови после 3 часов ночи происходит пробуждение.

Есть еще способ уснуть после очередного пробуждения. Для этого перевернуться на левый бок. В этом положении большая часть крови будет находится выше сердца. Это увеличит наполнение винозной кровью правого предсердья, что приведет кт увеличению количества крови, выбрасываемого из каждого желудочка сердца. Увеличив приток крови, а значит, питательных веществ и кислорода к головному мозгу, что и обеспечит быстрое засыпание.

Не стоит пить на ночь возбуждающие напитки: чай,кофе,спиртное и есть пищу, ухудшающую работу печени: жареную, копченую, острую, консервы, а также помидоры и баклажаны, содержащие солонин.

 

 

НЕ СПИТСЯ?

Способов быстро заснуть много. Однако из общих правил сводится к следующему: Засыпая, забудте все тяжелые , трудные мысли, споры. Разногласия даже с самыми близкими людми, а вспоминайте все хорошее, доброе, светлое.

Пусть это будет воспоминание о какой – то прогулке на природе в солнечный летний день или мягко – осенний. Пусть это будет воспоминания о тех красивых местах, в которых ты побывал….И конечно, перед сном противопоказана плотная и обильная пища.

Когда человек  наедается на ночь, он, во – первых, долго не может заснуть, и во- вторых, когда наконец засыпает ему снятся тяжелые сны, как в страшном детективе, которые тоже, кстате,  нельзя смотреть на ночь! По этому ужинать надо хотя бы за 3 часа до сна. С 23 до 24 часов – период активности организма, поэтому надо лечь спать до или после этого часа. Так вам будет легче заснуть. Если же вам все равно трудно заснуть, потрите ладони и, мягко взяв большим и указательным пальцами мочки ушей, подержите их так 3 -5 минут, и тогда к вам придет сон, дарующий покой и здоровье!

РЕЦЕПТ ОТ БЕССОННИЦЫ

35 граммов корня сердерея залить литром холодной, предварительно прокипяченной, остуженной воды и настаивать в течении 8 часов, затем процедить. Применяется как средство, успокаевающее  нервную систему, снижающее состояние стресса, а так же углубляющего сон и увеличивающее его продолжительность. Принимать по одной чайной ложки 3 раза в день.

 

 

 

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