World Health Organization survey data show that 27% of the world’s people have sleep problems. The situation in China is not optimistic, 1-10% of adults are plagued by insomnia, and the proportion of older people is even greater. With the growth of age, the elderly are “unable to sleep, wake up early”, suffering, seriously affecting the quality of life. Sleep disorders have become a health problem that threatens people around the world. Most people have difficulty falling asleep, waking up more often and dreaming more often, which leads to impatience, irritability, anxiety and temper tantrums the next day. And long-term insomnia makes the body and mind hurt, not only will lead to mood swings and changes, depression and other psychological problems, but also may be secondary to chronic diseases such as hypertension and diabetes, the body’s immunity will also be reduced, thus more prone to disease. There are two main reasons for insomnia, one is the environmental factors, modern life is fast-paced, life is stressful, these will have a certain impact on sleep and emotions; the other is a personal factor, insomnia and personality also has a certain relationship, most people with insomnia are perfectionists, to themselves, to others are more demanding, once you can not meet the requirements, there will be anxiety, which aggravates insomnia, become more anxious, and eventually form a vicious circle. Eventually form a vicious circle, there is introverted people are prone to insomnia, too much thinking leads to sleep. Quality” and “quantity” are the two key elements of good sleep. The only way to get a good night’s sleep is to ensure that the total length of sleep is sufficient and that there is enough deep sleep to allow the body to relax and rest. A reasonable amount of sleep is necessary for a healthy sleep. Generally speaking, the “amount” of sleep is about 6 hours. It should be reminded that 6 hours of sleep at night and 6 hours of sleep during the day, the quality is not the same, and the emotions are not the same. People who work at night for a long time, even if they make up six or seven hours of sleep during the day, they may not be able to sleep enough. So there is no way to compare the quality of catching up on sleep with the quality of normal sleep at night. In terms of sleep rhythm, 10:30 pm to 11:30 pm is the best time to sleep, after entering 12:00 pm, the brain may be excited again, then go to sleep, which is not quite in line with the normal biological clock. Therefore, try to ensure that you go to bed at around 10:30 every night, and do not watch exciting and frightening movies or novels before going to bed, so as not to stimulate the cerebral cortex and affect sleep. People who do not sleep well should also not sleep too early. Many people believe that they can not sleep well, rather than more sleep, in fact, this will disrupt the biological rhythm, it is best to sleep at 10:00 p.m., 11:00 p.m., a relatively normal period of time, in line with the human biological clock. The key to “quality” is to ensure that there is a deep sleep, not all light sleep. If you have enough deep sleep and do not feel tired and sluggish when you wake up the next day, it means that you have a good quality of sleep. Hospitals can monitor changes in the quality of a person’s sleep through polysomnography. Generally, when you reach stage 3 or stage 4 sleep, you are in deep sleep. Some people sleep particularly lightly, such as waking up at the slightest sound, which is also a common sleep quality problem. Generally speaking, it is normal to have less than two awakenings during sleep, but if there are more than two, deep sleep can be seriously affected. Early awakening is a common sleep disorder among the elderly The older you get, the less you sleep, and many older people know this well. One quarter of our elderly people face insomnia. Sleep is a phenomenon of brain activity, and the nerve cells in the brain will continue to decrease with age, the nerve activity in the brain will begin to appear abnormal, which leads to sleep disorders in the elderly, the most common manifestation is the reduction of sleep, which is a physiological factor. On the other hand, the elderly no longer go to work from 9 to 5 like young people, and their daily activities are reduced, so the concept of time becomes less clear, so it is easy to grasp the regularity of sleep, and they are more relaxed during the day, and do not feel tired, their bodies will feel that they do not need to rest, so overall, the elderly sleep less and less. Most sleep disorders in the elderly are characterized by early awakening, which means that they may fall asleep faster but wake up earlier, for example, at 3:00 or 4:00 a.m. They wake up at 3:00 a.m. and can no longer sleep after waking up. If the wakefulness is transient, you can first try to adjust the sleep environment, such as making the bedroom more comfortable, the bed should be slightly fluffy and thicker, the pillow height should be appropriate, the environment should be as quiet as possible, the light should be mild, and you can also use warm water to soak your feet before going to bed. After the elderly wake up early, it is not recommended to always lie in bed, you can get up and do some housework, or go out to exercise. Because the bed is a resting place, if you can’t sleep and still lie in bed, you may form a conditioned reflex, but can’t sleep. If you wake up early for a long time and can’t regulate yourself, you should seek medical attention in time. You can first carry out non-pharmacological treatment under the guidance of a doctor, such as using transcranial magnetic stimulation therapy instrument, which is a kind of physical therapy that has no side effects on the patient and does not produce dependence. It is also possible to opt for medication, but it is important to remember that when an elderly person goes to a sleep doctor, it is best to bring all the medications you are taking with you and tell the doctor what diseases you are currently suffering from and what medications you are taking, so that the doctor can pay attention to the interactions between the medications when prescribing them. Insomnia can be divided into short-term insomnia and long-term insomnia. Generally speaking, we call it short-term insomnia when bad sleep lasts for less than a month. For example, some people can’t sleep if they have something important the next day, which is a normal physiological reaction. It should be reminded that short term insomnia does not require sleeping pills and can be completely self-healing through regulation. You can find external factors that interfere with sleep, such as relationships, work stress, environmental changes, etc., remove these triggers first, and then observe for a period of time. If the insomnia lasts for more than a month, it is long-term insomnia, and you must go to the hospital as soon as possible. For young patients with long-term insomnia, they are generally in good health and may simply have insomnia or anxiety and depression. If the insomnia lasts up to one year or two years, some medication may have to be given. Before medication, it is best to check liver and kidney function to avoid side effects when using medication. Sleeping pills are generally recommended to be taken half an hour before bedtime, that is, at 10 to 11 p.m. After eating, lie in bed for about half an hour to take effect, and it is not good to eat too early, which can easily lead to early awakening.