How can older people get a good night s sleep?

With the popularization of the Internet, the proportion of elderly people who go online has also increased significantly. Blue light in electronics can put the brain in a state of excitement and make it difficult to sleep.

It is recommended that the elderly eat a light dinner, not overfilled, and do not eat indigestible food. You might as well cook some porridge, add red dates, lilies, etc., to nourish the heart and calm the nerves and help sleep.

I think the best thing to do is to do more exercise during the day, so that you can get a good night's sleep when you are tired.

In the supine position, the limb has the largest contact area with the bed, so it is not easy to get tired and is good for blood circulation in the limb and brain. However, some elderly people, especially those who are more obese, are prone to snoring when they are in the supine position, and severe snoring refers to the occurrence of loud snoring and snorting sounds, which will not only affect the rest of others, but also affect the exchange of gas in the lungs and cause hypoxemia.

In the right decubitus position, the outlet of the stomach is below, which helps to discharge the contents of the stomach, but the right decubitus position can compress the right limb, affecting the blood return and causing discomfort such as soreness and numbness.

The left decubitus position not only compresses the left limb during sleep and slows down gastric emptying, but also puts the heart under the greatest pressure in the chest cavity, which is not conducive to cardiac blood transfusion.

The prone position can affect breathing, and affect the blood circulation of the face, making the face easy to age.

Therefore, the elderly should not sleep in the left and prone positions, and it is best to sleep in the supine and right positions. Elderly people who are prone to snoring and those with gastritis, indigestion and gastric prolapse are best placed in the right-sided decubitus position.

1.Vinegar hypnosis: Some people are overworked after a long trip and have difficulty sleeping at night, so they can use a tablespoon of vinegar mixed with warm water to take it slowly. After drinking, close your eyes and soon fall asleep.

2.Sugar water hypnosis: If you have trouble falling asleep due to irritability and anger, you can drink a glass of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can make the cerebral cortex inhibited and easy to fall asleep.

3.Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids in the human body, which not only has the effect of inhibiting brain excitability, but also contains the effect of making people feel tired.

It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people sleep peacefully, which can make people fall asleep faster.

4.Fruit hypnosis: People who are overtired and suffer from insomnia can eat apples, bananas and other fruits before going to bed to resist muscle fatigue; If you put a fruit such as orange next to your pillow, its fragrance can also promote sleep.

5.Bread hypnosis: When you have insomnia, eating a little bread can calm you down and induce you to sleep.

6.Millet hypnosis: In addition to being rich in nutrients, millet has the highest tryptophan content in millet.

Traditional Chinese medicine believes that it has the effects of strengthening the spleen, stomach, and sleeping. Diet: Take an appropriate amount of millet, add water to cook porridge, eat it at dinner or before going to bed, it can have the effect of sleeping.

7.Fresh lotus root hypnosis: Lotus root contains a lot of carbohydrates and rich calcium, phosphorus, iron, etc. and a variety of vitamins, which has the effects of clearing heat, nourishing blood, and removing annoyance.

It can cure blood deficiency and insomnia. Diet: Take fresh lotus root and simmer it over low heat, add an appropriate amount of honey after slicing, you can eat it at will, and it has the effect of calming your mind and falling asleep.

8.Sunflower seed hypnosis: Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, etc., which have the effects of flattening the liver, nourishing blood, lowering blood pressure and cholesterol. Swallowing a handful of sunflower seeds every night has a good sleep effect.

9.Lotus seed hypnosis: Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and soothing the nerves.

In recent years, biologists have confirmed through experiments that the lotus seeds contained in lotus seeds, aromatic glycosides and other components have a sedative effect; After consumption, it can promote the secretion of insulin from the pancreas, which can increase the supply of serotonin, so it can make people fall asleep. Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep aid.

10.Jujube hypnosis: Jujube is sweet, containing sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., and has the effect of tonifying the spleen and calming the nerves. Use 30 60g of jujube every night and add an appropriate amount of water to cook to help you fall asleep.

11.Sleep-promoting drink: Take 100g of onion, soak it in 600ml of soju, and take it out after 1 week. Squeeze 10ml of onion wine, about 90ml of milk, 1 egg, and half an apple. After blending, drink 30 minutes before bedtime.

12.Lettuce hypnosis: lettuce has a milky white serous effect, which has a calming effect and is not toxic, and is most suitable for neurasthenia and insomnia. When using, slicing lettuce with skin and boiling it in soup, especially before going to bed, has the effect of helping sleep.