Deep sleep
Deep sleep is the stage when the body enters a state of complete rest. This is when tissues are regenerated, muscles recover and the immune system is strengthened.
According to Dr. Sibasish Dey, Director of South Asian Medicine at ResMed, shared on Only my health: Deep sleep helps the body and brain repair, recover and eliminate toxins. For the elderly, this is a particularly important stage for maintaining memory and comprehensive health. However, over time, people's deep sleep decreases, making it easier for the elderly to fall into a state of poor sleep, waking up in the middle of the night and feeling tired in the morning.
Benefits of deep and adequate sleep
Improve memory and prevent cognitive decline
Deep sleep is the time when the brain processes and stores information, helping to strengthen long-term memory. In addition, this is also the stage when the brain eliminates neurological waste, including amyloid-beta, a factor believed to be related to Alzheimer's disease.
Stabilize blood pressure and cardiovascular health
Deep sleep helps reduce the activity of the sympathetic nervous system, which is the nervous system that increases heart rate and blood pressure. Thanks to that, people who get enough deep sleep often have more stable blood pressure and are less likely to have a stroke or cardiovascular diseases.
Boost immunity, prevent diseases
During deep sleep, the body produces cytokines - proteins needed to fight inflammation and infection. Lack of deep sleep weakens the immune system, especially dangerous for the elderly, who already have a weaker immune system than young people.
Reduces the risk of depression and emotional disorders
Deep sleep helps regulate hormones such as serotonin and melatonin - which directly affect mood and emotions. Poor sleep can make older adults feel tired, easily irritable, depressed or anxious for a long time.
How to improve deep sleep?
Some simple but effective measures to help the elderly sleep better and more deeply:
Keep a fixed sleep schedule every day, including weekends.
Avoid using electronic devices before bed, as blue light inhibits melatonin production.
Avoid eating too much, drink tea/co coffee after 5pm.
gentle exercise such as walking, yoga or gas.
Meditate or take a deep breath before bed, helping to relax the spirit.
Create a quiet, airy, dark and clean sleeping space.
