爺爺的旅程：銀髮族如何改善睡眠與休息品質 Part 6 My Grandpa Journey : How Seniors Can Improve Sleep and Rest Quality

 

隨著年齡的增長，我逐漸體會到睡眠的重要性。年輕時，一覺到天亮是再自然不過的事，但如今常常淺眠，甚至半夜醒來後難以再次入睡。其實，這是許多銀髮族共同的挑戰。

年齡帶來的睡眠變化：

• 睡眠時間縮短：總體睡眠時數比年輕時少。

• 深度睡眠減少：淺眠較多，容易被外界干擾。

• 生理時鐘改變：容易早醒或白天嗜睡。

改善睡眠的建議：

1. 🛏️ 固定作息 —— 每天在同一時間睡覺與起床。

2. 🌙 睡前放鬆 —— 閱讀、聽輕音樂或深呼吸，避免使用電子產品。

3. 🕯️ 營造環境 —— 保持臥室安靜、黑暗、涼爽。

4. 🍵 注意飲食 —— 睡前避免咖啡因與過量液體。

5. 🚶 適度運動 —— 白天運動有助於夜間更好入眠。

睡眠不是浪費時間，而是身體自我修復的關鍵。好的休息能讓我們精神更佳、思緒更清晰，生活也更有活力。

下一篇，我將分享 情緒與心理健康，談談如何保持心境平和、避免孤獨，讓生活更充實。

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My Grandpa Journey Part 6: Sleep and Rest

As I grow older, I’ve come to realize how vital sleep is. In my younger years, I could sleep soundly through the night, but now I often wake up easily or find it hard to fall back asleep. This, I’ve learned, is a common challenge among seniors.

Sleep Changes with Age:

• Shorter sleep duration: Less total sleep compared to younger years.

• Reduced deep sleep: More light sleep, easily disturbed by noise.

• Altered body clock: Waking up earlier or feeling sleepy during the day.

Tips for Better Sleep:

1. 🛏️ Keep a Regular Schedule – Go to bed and wake up at the same time daily.

2. 🌙 Relax Before Bed – Read, listen to soft music, or practice deep breathing instead of using screens.

3. 🕯️ Create the Right Environment – Quiet, dark, and cool bedrooms improve rest.

4. 🍵 Watch Diet Habits – Avoid caffeine or too much liquid before bedtime.

5. 🚶 Exercise Daily – Staying active in the day helps sleep at night.

Sleep is not wasted time — it’s the body’s natural repair system. Restful nights bring sharper minds, brighter moods, and more energy for daily life.

In the next part, I’ll share thoughts on Emotions and Mental Health — how to stay calm, avoid loneliness, and live a more fulfilling life.

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