How to get a good night s sleep?

With the continuous growth of age, many elderly people feel that the quality of sleep is getting worse and worse, and the sleep time is also decreasing, and even worrying about insomnia and waking up at night. Poor sleep and undersleeping are common sleep disorders in the elderly. But these common problems also need to be solved, because with age, various functions of the body have declined, and if these phenomena are not paid attention to in time, they will only make their bodies worse and worse.

So, what can be done to prevent the occurrence of these phenomena and have a good sleep, first of all, we must deal with the most basic problems: strengthen the body's physique and improve the body's various functions. Proper exercise in older people can prompt the production of endorphins, a calming and comforting substance in the brain.

Exercise can cause insomnia to fall asleep faster and increase the time spent in deep sleep. The important thing to note here is that exercise should not be too tiring. For retired seniors, a brisk walk of 30 to 60 minutes every afternoon, plus a bath or foot wash before bedtime can also help you fall asleep.

For individual patients with weak kidney function who cause frequent urination and urgency to affect sleep, it is necessary to strengthen kidney tonification to alleviate the symptoms of frequent urination and urgency and enhance sleep quality.

Then it is necessary to have good living habits to go to bed early and get up early, with the change of age, their biological clock is also changing, we have to adapt to him, if you feel sleepy when it is just late, then you can sleep, so that when you wake up, you have slept for a few hours, so that you don't have to worry about your sleep time. At the same time, it is necessary to regulate the changes of the biological clock, so that the biological clock state of sleep is synchronized with the natural cycle as much as possible. Since sunlight is an important factor affecting the body's biological clock, it is important to adjust the biological clock by changing the brightness of the light.

Therefore, it is recommended that the elderly should spend their evening time outdoors as much as possible every day, so that the biological clock of the elderly is synchronized with the natural cycle as much as possible, so that sleep and night go hand in hand.

The most important point is that the elderly themselves should also learn to self-regulate their emotions and play the role of internal factors. Maintain a flat attitude towards things, prevent overjoy, and avoid abnormal mood swings; Do more activities and physical exercises within your ability; Before going to bed, don't talk about or think about things that cause unhappiness, and avoid overjoying. Don't worry about your insomnia, just go with the flow; To calm your mind, you can also stroll or meditate indoors and outdoors before bed. These psychological adjustments are all beneficial to sleep.

In the evening, drink some red wine (10ml-30ml) or a glass of yogurt.

The first point is that Shou Zhengshi must first maintain a stable mood and achieve a stable state of mind. Don't be too stressed, don't be too anxious, nervous, depressed, and don't pay too much attention to sleep, only in this way can you ensure a better sleep. If you think too much about it, it will definitely cause a decrease in sleep quality.

The second point is that engaging in more outdoor exercise during the day, especially engaging in more calming and sensitive oxygen exercises, can improve the blood circulation of the brain, which is very important for improving sleep.

Third, it is also important to develop good sleep habits, such as not drinking tea before going to bed, not drinking coffee, not engaging in strenuous exercise, and not playing with mobile phones. Go to the bedroom when you feel sleepy, and don't do things in the bedroom that are not related to sleep. In addition, hypnotic drugs can be taken under the advice of a doctor if necessary.

Sleep is really important to us. Although many people know, there are still many people who are lucky, "It's okay to sleep less." "When we stay up late to brush **, play games, and shop for a certain treasure, in fact, our skin and body are telling us:

I can't hold it anymore, when can I rest? This silent and helpless cry, who can hear you and him who stayed up all night?

When we stay up all night, our skin will have dark circles, wrinkles, dark spots, fine lines and other skin problems, as well as edema.

There are always some people who will have this kind of luck mentality: "One minute less sleep is not a big problem." "As everyone knows, if you don't sleep well, your body and skin will change drastically within a week.

Have you ever thought about living a different life? Change to a different bedtime than before, such as going to bed early. Going to bed early can really make a difference in your body.

As the saying goes, sleep is a good and inexpensive way of skin care, not to mention that it is inexpensive, it is directly free, our innate skin care method, but unfortunately some people do not know how to cherish, but with expensive skin care products, skin problems have not been solved.

When we have enough sleep, it can improve the circulation of the skin endings, eliminate the stagnation of capillaries, and also provide a lot of nutrients for our human skin tissue cells, which can not only promote the health of the skin, but also make skin care more useful.

In the process of our sleep, the skin capillary circulation increases, and its secretion and removal process is strengthened, which is very conducive to the adequate nutrition of the microvessels of the skin subdermis, accelerates the regeneration of the skin, fully needs the nutrients needed by the skin tissue cells, and corrects and prevents premature skin aging.

After a month of early sleep, your skin will be rosy, elastic and radiant.

If you want to sleep well, you must have a good habit of traveling on time, and at the same time pay attention to the problem of light in the room of the old blind to ensure that the human body secretes melatonin and is empty.

How to have a good quality sleep?

If you want to sleep well, you have to go to bed on time, increase the secretion of melatonin, and reduce the light in the room, which can increase blood sugar promotion appropriately

Now that the pressure is getting greater, I can't sleep well.

Having a good night's sleep is all about having good sleep habits, and you can try to do this:

Don't do strenuous exercise before bedtime, as this will over-excite your brain, which is not conducive to sleep.

Before going to bed, soak your feet in warm water to direct blood from your brain as much as possible. This is a great way to help you get a good night's sleep.

Choose a pillow with a slightly higher height to cushion your neck. Pillows can be slightly firmer.

Do not face the light, try to make the room dark, and turn off all light sources.

After dinner, brew a cup of sleep fragrance with warm water, and stick to it for a period of time, which can effectively help you sleep comfortably, improve sleep quality, and promote deep sleep.

1. Pay attention to adjusting your diet. The diet of insomnia patients should be rich in protein and vitamins, not greasy and not high in calories. Tea and coffee should not be drunk too much, especially in the evening.

Before going to bed, it is best to drink a cup of sleep incense and stick to it every day, which can help reduce anxiety, soothe nerves, and help you fall asleep quickly.

2. Release pressure. If you want to improve the quality of sleep, you need to release stress, no matter what method you use to release pressure, as long as it does not harm the interests of others, the body can relax when the pressure is released, and the quality of sleep will be ***.

3. Massage the soles of the feet to improve sleep quality. To improve the quality of sleep, then massaging the soles of the feet is a very good option. At the same time, massaging the soles of the feet can also be a good way to remove excess toxins from the body, especially after massaging the soles of the feet with a glass of cold boiled water.

If you want to sleep well, you must have a good habit, work and rest on time, and pay attention to the problem of indoor light to ensure that the human body secretes melatonin normally.