When people reach middle age, how to improve sleep, and how to regulate middle aged people who sleep

Strengthen your workouts and broaden your mind.

Have you ever tried to take health supplements? In fact, when people reach a certain age, they must learn to take care of themselves. There are great benefits for yourself.

If the sleep quality is not good, it is recommended that you try to eat fish oil, because fish oil can promote blood circulation, activate brain cells, improve sleep, dizziness, headache, has a good effect, and can also improve memory ability! Fish oil is the scavenger of the cardiovascular system and the protector of the liver! In **"Zhuhai Health Home" can be consulted, there are professionals to answer for you one by one.

Drink goat milk at night, because goat milk contains a biochemical that can make people tired and drowsy, Ltryptophan, as well as trace amounts of morphine, these substances have a certain sedative and hypnotic effect, especially L-tryptophan It is the main raw material for the brain to synthesize hydroxyxton, serotonin plays a key role in brain sleep, it can temporarily inhibit brain thinking activities, so that people want to sleep, and there is no effect, and goat milk sticks to the stomach wall to absorb well, the calcium in goat milk can also clear tension, Therefore, it is more beneficial to the sleep of the elderly, so it is good to drink goat's milk at night, which is beneficial to people's rest and sleep. Drinking goat's milk before going to bed is the best time to drink goat's milk Drinking goat's milk before going to bed is beneficial to the body's absorption and utilization of calcium. Most of the calcium consumed at dinner is absorbed and utilized by the body before going to bed.

After sleeping, especially after midnight at night, the level of calcium in the blood will gradually decrease, the decrease of blood calcium will enhance the hypersecretion of parathyroid, hormones act on bone tissue, so that a part of the calcium salt in bone tissue is dissolved into the blood, so as to maintain a stable balance of blood calcium. This dissolving effect is the body's self-regulating function, and over time, it can become one of the causes of osteoporosis. Drink goat's milk before going to bed at night, the calcium in goat's milk can be slowly absorbed by the blood, and the blood calcium has been replenished and balanced throughout the night, so there is no need to dissolve the calcium in the bones, preventing bone loss and osteoporosis, so it is good to drink goat's milk before going to bed.

Don't go to bed at noon.

Poor sleep is manifested as difficulty falling asleep, poor sleep quality, and early awakening, which are manifestations of insomnia. Patients with poor sleep: first, ask a doctor for conditioning, and use sleeping pills in difficult situations; Second, in daily life, you can eat lilies, longan meat, lotus seed hearts and other things to cool the blood and calm the nerves and clear the heart.

Pay attention to relaxation before going to bed, you can exercise after dinner, I have a second uncle who has not slept well for a long time, and his complexion is also very poor

It is recommended to change the pillow to help you sleep.

The first step is to identify the cause of poor sleep. If it's because the problem isn't solved, solve the problem, don't think too much before bed. If the body needs to be regulated, you should look at Chinese medicine, which is the best way.

Follow objective laws.

Most of the Chinese people maintain the traditional sleep of both night and night, and take a nap at noon; Westerners, on the other hand, pay attention to lazy sleep at night and early in the morning, and rest at noon. No matter which one it is, as long as it forms a law, as long as it suits itself, don't reluctantly change it. There is not much difference in the basic needs and basic physiological laws of sleep, whether it is going to bed early and waking up early, or going to bed late and getting up late, the approximate sleep time and sleep cycle are the same.

This is what requires us to follow a uniform sleep pattern. Just like eating, sleep should be measured at regular intervals. If you don't sleep well one night, don't try to make up for it the next day, so as not to create a vicious cycle.

Develop good habits.

In the process of adapting to the environment, everyone can find out the rules, take the best way to sleep, achieve the purpose of adequate rest, and form a habit and keep it, that is the best. For example, do what you need to do before going to bed, drink a glass of hot milk, take a warm bath, listen to a light ** song before going to bed, let the beautiful melody send you to sleep, so that the body and mind can be completely relaxed.

Create a beautiful environment.

People with good living conditions can pay more attention to the sleeping environment, such as a warm bedroom, comfortable pillows, soft lighting, elegant **, suitable temperature and humidity ......However, most people or families have not yet reached this level, as long as they have the heart, they can still create a better sleep environment. For example, how can people with a large population and few rooms, people who work night shifts and live in downtown areas, people who are busy with housework, and people with small children can sleep peacefully? Use your brains, seal the doors and windows tightly, the sound insulation effect is better, divide the bed for the children early, divide the room for the big children, get along with the neighbors, negotiate to feed the noise, etc., can make the sleeping environment as quiet as possible.

Soothe the restless.

Psychological disturbances are the cause of insomnia for most people, and people with superior living conditions are no exception, and even have more troubles in their hearts. The best way to get rid of troubles is to be indifferent to fame and fortune and be content and happy. For those who suffer from insomnia due to life constraints, work pressure, mental trauma, and emotional agitation, as long as you can grasp the element of soothing your mind, broaden your horizons, overcome all difficulties, and take care of the peace in your heart, then you will be less disturbed by disturbances and have a peaceful and happy sleep.

Maybe it's because it's a bit stressful. You can do self-conditioning first. First of all, correct your bad habits, don't stay up late, and set a reasonable schedule for yourself.

Go to bed on time, wake up on time, soak your feet before going to bed, and exercise after waking up. Usually communicate with friends, but you can also go out for a walk. Try to divert your attention as much as possible.

If it really doesn't work, you can mix some Chinese medicine to assist in conditioning, and Jiuwei Shen'an is still very good. You can consult and see, maybe it is also suitable for you, that is the best. Go out for a walk more, take a break, increase your hobbies, and exercise.

To tell you a very simple way in our medical school, a glass of hot milk + 2 tablets of vitamin B1 (this has to be bought in general pharmacies, probably only one or two quick money to solve the problem), to ensure that you can sleep very peacefully, try it quickly! Didn't use it to find me!! Hope you were useful to you, thank you!

This is the popular method and the easiest and most effective way for us to go for medical schools, I hope you will give it a try!

When middle-aged people do not sleep well, they should first make self-adjustments, such as listening to light **, talking to friends, traveling, etc., to relieve stress and promote sleep. Usually pay attention to the regular life and rest, do not stay up late. You can participate in some exercises that are more suitable for you, such as walking, brisk walking, swimming, etc., which can also help you sleep.

In addition, if you want to improve sleep, doctors recommend that it is best to choose sleep dream fragrance, natural sleep aid food, without any ***, which can improve sleep quality and improve sleep.

Of course, taking sleeping pills has a certain amount of harm to the body, as the saying goes, medicine is three parts poison. Let your dad drink a glass of milk before going to bed, it will help you sleep.

Relax your mind, don't put too much pressure on yourself, drink a glass of warm milk before going to bed, you can also soak your feet in hot water, and have a moderate amount of exercise every day, so that you can fall asleep quickly.

If we want to fall asleep quickly in our daily life, we must create a good sleep environment for ourselves. You can do a moderate amount of exercise before going to bed, which can ensure the quality of sleep.

A high-quality sleep is very important for the elderly, and if you want to have a good quality sleep, then you must have good sleeping habits. You need to sleep about 6 to 7 hours a day while quieting your surroundings. Choosing the right pillow and bed is also very important.

There are a lot of elderly people who go to bed very early and wake up very early. If the daily sleep time has reached the target, then you can also make your physical condition better and better. It is recommended that the elderly must relax their emotions when sleeping, there are many elderly people who have been worried about their children, and they will also worry about whether their grandchildren have slept well, but long-term fatigue will also affect the sleep of the elderly.

To keep the body in a very calm state, so that you can get a very good sleep, there are many people who like to read a book or do yoga before going to bed, in fact, these habits can be preserved. <>

When sleeping, although it is said that different people will sleep in different positions, if you choose an incorrect sleeping position. There is no way for everyone to fall into a deep sleep, and they will feel very tired, as if they have not rested well. Then it is recommended that you choose a sleeping position on the right side, which can relax the whole body and at the same time will not put pressure on the heart, and the elderly can try it.

When it comes to sleeping, a good sleeping environment can be said to be very important. If the surroundings are too noisy, I believe that no one can fall asleep. It's best not to sleep with the lights on when you sleep, so that the brain thinks it's still daytime and won't rest.

You also need to choose a very good pillow, so that you can sleep better, when choosing a pillow, you must choose the most suitable pillow according to your sleeping position. It is necessary to follow the angle of the bend of the spine so that it is in a relaxed state.

The elderly should change their diet, eat more fresh fruits and vegetables, adjust their work and rest routine, reduce the time they sleep during the day, do more appropriate exercise, soak their feet in hot water at night, or they can choose to drink a glass of warm milk to improve their sleep quality.

Eat more nutritious food, go for a walk after dinner, soak your feet before going to bed, eat more vegetables and fruits, go to bed early and get up early, maintain a good work and rest habits, and don't put too much pressure on yourself, don't worry about this and that for the sake of your children.

You can soak your feet before going to bed, you can massage your body frequently, and you should calm down and adjust your diet reasonably.

Seeing the distress of the landlord, I think men and women should be the same**, this is an example of my mother: some time ago, my mother also did not sleep well, many times night sweats, nightmares, it seems that the whole person has no energy, often take sleeping pills to fall asleep, the doctor said that the heart and kidney do not intersect, prescribed some medicine, but still did not solve the problem. Seeing my mother like this, I felt very uncomfortable, once I talked about it at dinner with a friend, he recommended a kind of tea, saying that this tea was recommended by the director of the internal medicine department of the central hospital, and gave me ** Now my mother has drunk this tea for a month, and she sleeps a lot, and she looks very good, which means that this tea is really effective, so now I recommend it to you!!

Hope it helps, too!

Tips to improve sleep quality in middle-aged people.

1.Stick to a regular routine and don't sleep too late on weekends. If you sleep late on Saturday and late on Sunday, you may have insomnia on Sunday night.

2.Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed and don't drink too much water, as constant going to the toilet at night can affect the quality of sleep; Don't eat spicy oil-rich foods at night, as these can also interfere with sleep.

3.Stay away from coffee and nicotine before bed. It is recommended that you do not drink coffee eight hours before going to bed.

4.Select a workout time. Afternoon exercise is the best time to help you sleep, and regular physical activity can improve the quality of your night's sleep.

5.Keep room temperature slightly cooler. A slightly cooler temperature in the bedroom helps with sleep.

6.Sleep well at night. Daytime napping can lead to "deprivation" of sleep at night. Sleep during the day is strictly limited to 1 hour, and you can't go to bed after 3 p.m.

7.Be quiet. Turn off the TV and radio, as silence is very beneficial for improving the quality of sleep.

8.Comfy bed. A comfortable bed gives you a good sleeping space. Also, you want to make sure that the bed is spacious enough.

9.Take a bath before bedtime. A warm bath before going to bed can help you relax your muscles and help you sleep better.

Exercise more, walk, jog, and try to keep your routine in your life. If you have time, listen more lightly.

Don't watch intense movies and TV dramas before going to bed, drink a glass of milk, do some aerobic exercise, and lie down.