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ȤH-F˵z̦nܡiRͧޡjǨECOn25x2 :


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ھڤ饻Ұ@լdA{bԵYҧtLRCAwg񤣤Wh~e@ԵҧtLRCtqFAPRobert G. AllenmAdD¯١nodiY쪺ƾڤѦӦXAodi@E|K~ɭԡA@JԵҧtKjO@ʤQ@J(milligrams)CL{bAۦPqԵou@JKI{bzYUCQJԵA~oQ~eۦPqqIҥHu۬Oڭ̦ۥHŶAGڥuּƪHiHFڭ̦ۥHYGiAGoǭҧtiphFIuO۷HuۡI

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Tutor4u Ťa



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٦uWuHaФ@@ARz^LEVELAziHTFѦۤvbťBBŪBrJBoUӶت{סI


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  老人失眠,注意養成這些好習慣:

習慣養成怎麼辦失眠老人老年人睡眠時間注意自己可以

  1、找到適合的生物鐘

  大家應該很清楚我們每個人都有屬於自己的一個生物鐘,因此老年人失眠首先要找到適合自己的生物鐘才好。根據體質以及所處環境的不同,每個人的生物鐘都

是不同的。老人與青年人不同之處在於,青年人為了要應付工作必須要強行改變一些生活習慣,其中包括睡眠時間;但老年人不同,每天老人則完全可以全身心放

鬆,有足夠的時間來摸索適合自己的睡眠週期,然後形成有規律的生物鐘,以此來養成良好的睡眠習慣。

  2、不追求時間

  生活中我們睡的時間越長就表明睡眠的質量越好嗎?這可是不一定的哦,因為睡眠質量的好壞是不能用時間來衡量的。隨著年齡的增長而導致睡眠時間減少這種

現象十分的正常,因為老人不像青年人每天要消耗許多的精氣神,自然也就不需要花費太多的時間來睡覺。青年人可能要睡足8個小時才會有精神,但身心都放鬆的

老年人通常只需要五六個小時就能完全的恢復精神。時間少不代表質量低,只要第二天能夠有良好的精神面貌,就完全不必擔心前一天是否睡的太少。

  3、營造適宜的睡眠環境

  老年人經常失眠有可能是與自己的生活環境有關,因此可以試著為自己營造一個適宜的睡眠環境也是有助於入眠的。很多老年人經常會被一些細小的聲音或者是

光線所驚醒,再想要入睡就變得非常難了。這個時候老年人要注意,營造一個適宜的睡眠環境非常的重要。建議選擇臥室的時候要挑選遠離鬧區的那一側房間,窗簾

也得是遮光效果好的,並且屋子裡的吊燈包括檯燈都要選擇燈光顏色柔和的燈泡,這樣才能避免開燈時強光驟然刺眼。或者你還可以在晚上睡覺的時候戴上眼罩,這

樣就可以不用擔心被光線驚擾,從而讓你擁有一個優質的睡眠。

  4、適當增加鍛煉

  生命在於運動,老年人年齡大了也是應該要適量的活動活動的,不僅有利於身體健康而且還益於睡睡。很多老年人經常在家除了吃飯就是看電視、看報紙,然後

就等著睡覺,這樣的情況會讓你在床上像烙燒餅一樣翻來覆去睡不著。如果在白天能夠進行一些中等強度的活動,如打打太極拳,就能幫助我們有效的改善入睡困難

的情況。但是要注意,在晚上睡覺前不要有運動,這樣反而會讓神經興奮,對睡眠質量造成影響。

  5、注意睡前的飲食

  在睡覺之前吃了些什麼食物對於老年朋友們的睡眠也是有很大影響的,因此一定要注意自己睡前的飲食。進入老年人人體的各項器官功能都出現減退的情況,消

化系統也不例外,因此老年人在晚上睡覺之前千萬不要吃一些高蛋白、高脂肪的食物,這些食物會增加腸胃的負擔。躺在床上會感覺胸腹部飽脹不適,甚至會有鈍痛

感,這樣會嚴重的影響正常的睡眠。因此晚飯一定要多吃蔬菜等清淡的飲食,而且至少要飯後兩小時再上床休息。

  生活中可以影響老年人失眠的原因有很多,不過可以幫助老年人快速入眠的方法也不少,最好是找到原因然後針對性的想方法應對,這對於幫助老年人快速入眠是最為有效的方法。不過日常生活中的小習慣也是大家要格外注意的,因為多數老人失眠都是不良的生活習慣所引起的。





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ArfҦO}z,dRn̪DۤvRBdΪ쩳O?C


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9595UUzӿմNO[F̧CQvB̰BסB̾AXzסAl@n]A۫HϱzYhUزz]D浹ڭ̡A9595UU@w|z̺N




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N znbe2ťFIu誺 樭|AȡAzPPѩMz@ˡAQíwYsjB̡ͭCެOHbx_B xΰAbe2sxWҦQRߡAuWQquRĤ@BI

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d. ֶ\uWqʪA

e. bMݺ޲z

f. OQnIIث~A

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h. APPȹCqлPTdߪA

Ѯc q i. ȹCԸߪA

j. ȹCTn

k. M~~ȪA


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Tutor4u Ťa



¾bA^OnIiŤyj|ܽuWҵ{A2000^y|ܽҵ{ (]tͬ|ܡAӷ~^AoAkKehAHYW)ߧYI

j٦uWuHaФ@@ARz^LEVELAziHTFѦۤvbťBBŪBrJBoUӶت{סI


???Fʵۦߩ2004~AtokichoiA

ۤANuUvCtokichoiFʵۦgqlӰȬykˡAPO󴣨ѡuɩ|vBuֳtyvABtAC3xW~k

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KϼvB峹θơApޥΦۺHɡA ۧ@vݭ@̩ҦAHƹLhA@̤wiҡAήɵA|Ш̡C p]G@̡Aέ@̻Pɪ̤PNKA ШtiANߧYBzC !!

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ARF ARF

uO}߮ɭԪsn,]Oڭ̹ﲣ~\C A= Ace, ڭ̥ųΫ~誺dΫ~ R= Reliance,

ڭ̥ṷȱoH઺dΫ~ F= Foresight, Arf Arf ()uO@ӫ~P,

٬O@ؼ֬(LOHAS)ͬA,lDdHΥoi믫,Pɤ]`Nҳd.C̭nO, Arf

ArfҦO}z,dRn̪DۤvRBdΪ쩳O?C


GoHappyּXF״Iʳfsq귽A]AFʳfBӥvSOGOʳfBRRqcBcity superWq~PAOxWߤ@@Ӷ׻EMd~PS檺C
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BabyHomen֧O_axˤl^QװϥͬΨ|઺ʪAȡCPO󴣨Ѱ`פfOӫ~AHUP֥ͬϩRAʪȬO@خOѨMDгynCHгy֥ͬʪxC











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|qЪAȶءG

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e. bMݺ޲z

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ql 3c ӫ~ ؿ g. ufPPqlȹCTql

h. APPȹCqлPTdߪA

i. ȹCԸߪA

j. ȹCTnu a

k. M~~ȪA


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Ѩ״ITBϥΪHγufOҡCڭ̪ؼЬO@ɦUaӰȤHhM𶢮ȫȴѳ̩ϥΥB̹f覡AjMùwqU

JCڭ̪ΤesζMG@ɦUaA[ ~JX@٦ba䴩AUȨɦ}zũбpPufлC hyȤAȹζѭ

24 pɫݩRATOUȪڦJgŦXBƦܶWV쥻wC




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Tutor4u Ťa



¾bA^OnIiŤyj|ܽuWҵ{A2000^y|ܽҵ{ (]tͬ|ܡAӷ~^AoAkKehAHYW)ߧYI

٦uWuHaФ@@ARz^LEVELAziHTFѦۤvbťBBŪBrJBoUӶت{סI


???Fʵۦߩ2004~AtokichoiA

ۤANuUvCtokichoiFʵۦgqlӰȬykˡAPO󴣨ѡuɩ|vBuֳtyvABtAC3xW~k

ʡAN1HRLFʵۦ窺AAƷ~ϤwMΥxWB饻BFnȵaAOxWĤ@ӧGڪʫ~PC

tokichoiFʵۦ~P]pzOƱC@kijW̬nڦAH̬nAAi{̬nۤvI


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jfYAYNO֡AhPIJWh֡C


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jfRALu@ۤvnn@fIӡI

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