Many elderly people have the problem of poor sleep quality, although they fall asleep very early every day, but it is easy to fall asleep, less time to enter deep sleep, wake up will be tired, easy to yawn, there is a situation that needs to be improved in a good way. Only under the regulation of high-quality sleep can people promote physical health, while delaying aging and improving resistance. So, how to improve the situation that the elderly do not sleep well?
1. Do not take a long nap during the day
The elderly sleep badly, the most important thing is not to take a long nap during the day, you should develop regular work and rest habits, fall asleep early at night, fix the biological clock, so that when it comes to a close time, you will be sleepy and can enter the sleep state in time. Some people do not sleep well at night, choose to make up for sleep during the day, but do not know that they take a long nap during the day, and they are prone to insomnia at night without drowsiness, and they also need to follow the correct principle of work and rest.
2. Appropriate exercise increases tiredness
Having proper exercise to increase feelings of exhaustion, exertion, and sleepiness before going to bed can often improve the quality of sleep. Some elderly people have poor sleep and too little exercise, think that they can not be too much activity when they are old, so as not to damage the body, in fact, as long as the exercise masters the skills, step by step, control the intensity, the same can get benefits, in the case of the appropriate exercise method to enhance resistance, consume part of the energy, night will sleep soundly, which is also an effective way to alleviate insomnia.
3. Release the pressure
Eliminating negative emotions, releasing stress, and falling asleep in a state of neurological stability can be found to improve the quality of sleep a lot. Some elderly people worry about all kinds of trivial things at home, so they are in a state of high tension and easy anxiety all day long, and sometimes encounter some thorny problems that are not solved and negative emotions are generated, and the quality of sleep will become worse when affected. If you can understand the release of stress to keep your mood in a good mood and fall asleep in a relaxed state, you can also sleep soundly.
4. Diet regulation
Insomnia in the elderly is a common condition, which may be improved by dietary adjustment. Many types of food exposed to in life have the effect of calming the mind and helping sleep, and a variety of ingredients can make the nerve function stable, and some people have insomnia and autonomic dysfunction, and it is recommended that the elderly choose millet, guiyuan, honey, etc. to obtain nutrition, which can help improve the quality of sleep. Foods that are irritating, increase digestive pressure and excitatory nerves should be avoided.
5. Create a comfortable sleeping environment
In the case of poor sleep, it is easy to deteriorate mental state, and if the sleeping environment can be improved, it will also sleep soundly. Some elderly people do not maintain a good sleeping environment, cold weather does not pay attention to keep warm, hot weather and no reasonable cooling, fall asleep in uncomfortable places, usually sleep badly. In addition, if you do not keep quiet, you often have noisy sounds when you sleep, and it will be difficult to sleep. If these points can be adjusted to create a comfortable environment, the quality of sleep will usually improve a lot. #Medical Federation Media Super Group ##清风计划 #