How to supplement the middle aged and elderly with low sleep quality?

Common dietary remedies that help improve sleep deprivation syndrome:

Stewed black-bone chicken with American ginseng.

20 grams of American ginseng, 1 black-bone chicken (hair and internal organs), 6 shiitake mushrooms are dried in water, 5 grams of tangerine peel, and 3 candied dates, washed and boiled together, 1 to 1 5 hours later, add an appropriate amount of salt to taste. Drink soup and eat chicken.

American ginseng, sweet and cold and slightly bitter, can replenish qi and nourish yin. "Materia Medica" believes that American ginseng "nourishes the lungs and reduces fire, generates fluid, and removes tiredness." It is appropriate for those who are empty but have fire".

Long-term lack of sleep is the most likely to cause inflammation, make sore throat, dizziness, upset mouth sores, American ginseng is very suitable. Black-bone chicken, nourishing yin and nourishing blood, rich in amino acids and fatty acids; Shiitake mushrooms are fresh and greasy, and tangerine peel is appetizing; A little addition of dates can be combined with the middle tonic. This diet therapy is suitable for people who stay up late for a long time, dissipate yin fluid, are tired, have a dry mouth and eat less, and are dizzy and yellow-faced.

Eel yam porridge.

1 eel, cut open and gutted, 50 grams of yam and japonica rice, and an appropriate amount of various seasonings. First, slice the eel into a bowl, add cooking wine, ginger, green onion, and salt, mix thoroughly, and cook porridge with yam and japonica rice, once a day.

Eels are warm, rich in high protein, strong and nourishing, and are very suitable for men. Yam can "strengthen the spleen and replenish deficiency, nourish essence and strengthen the kidneys, cure all kinds of deficiency and damage, and treat five labors and seven injuries". Therefore, the porridge has a strong tonic ability, so that people are full of energy and spirit.

Ginseng spirit soft-shelled turtle soup.

1 soft-shelled turtle, slaughtered, cut and washed, 50 grams of ham, 15 grams of Codonopsis, 15 grams of floating wheat, 10 grams of Poria cocos, 6 grams of Ganoderma lucidum, 6 grams of jujube, 20 grams of green onion and ginger, appropriate amount of chicken broth, salt and monosodium glutamate. Cook thoroughly in the casserole, drink soup and eat meat.

Soft-shelled turtle, that is, soft-shelled turtle, is considered by traditional Chinese medicine to be yin, good at nourishing yin and filling essence, clearing heat and flattening the liver. Ham contains a variety of essential amino acids, and the "Compendium Collection" says that ham "nourishes the kidneys, nourishes stomach qi, and replenishes fatigue". Codonopsis ginseng invigorates qi, floating wheat calms the heart, and Poria cocos strengthens the spleen and water; Ganoderma lucidum can calm the nerves and improve the body's immunity; Jujube and stomach health.

Therefore, this diet is more suitable for people with long-term lack of sleep, dark eye circles, decreased physique, lack of central qi, and fatigue.

Hot milk in the evening, regular diet is good, pay attention to the balance of nutrition.

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.

As we all know, most of the elderly generally have sleep problems, and the older they get, the worse the quality of sleep. In our lives, some elderly people sleep shallowly, wake up easily, and have difficulty falling asleep after waking up; Some elderly people sleep for a short time, and often doze off during the day, etc., it is very common for the elderly to have these problems of poor sleep quality, and it is recommended that everyone need to pay attention to them.

There are many reasons for poor sleep quality in the elderly, partly because the functions of the elderly are slowly declining, and the sleep time is relatively short, so we generally see that the elderly wake up early. There are also elderly people who suffer from insomnia due to some diseases, such as decreased melatonin secretion, sleep apnea syndrome, obesity hypopnea syndrome, nocturnal hypoxia syndrome, etc. Whatever the reason, we need to correct it in time to improve the sleep of the elderly.

If the elderly want to have a good night's sleep, the following 5 points should not be ignored!

1. Keep your sleeping environment quiet.

The elderly generally sleep lightly, are easily awakened, and once they wake up, it is more difficult to fall asleep, so it is necessary to keep the sleeping environment quiet. In addition, it is recommended to keep the indoor light dim during sleep time, which helps the secretion of melatonin and helps you fall asleep; When sleeping, the elderly also need to pay attention to controlling the indoor temperature, and the right temperature will also help to sleep well.

2. Dinner is seven minutes full.

For the elderly, it is recommended not to eat too much for dinner, and to stay full. A reasonable diet can reduce the burden on the stomach and intestines, and if you eat too much and your digestive system is still working hard during bedtime, it will affect your falling asleep. Therefore, the elderly can take a proper walk after meals to help digestion, reduce the burden, and help to fall asleep early when sleeping.

3. Appropriate exercise.

Many elderly people are afraid of wrestling because of inconvenient legs and feet, and they don't like to move much, which is very bad for the health of the elderly and will also affect their sleep at night. Proper aerobic exercise can stretch your body and mind, and when your body feels tired, it will be easier to fall asleep. Therefore, the elderly can usually exercise more, and can achieve the purpose of exercise through walking, tai chi, yoga and other gentle ways.

4. Reduce nap time.

The elderly themselves sleep for a short time, and if the nap time is too long, it is not conducive to sleep at night. It is recommended that the elderly who have the habit of napping control the time and try not to exceed 60 minutes. If you take a long nap during the day and feel more energetic at night, it is recommended to drink a glass of warm milk or other calming foods before going to bed to help you fall asleep.

5. Avoid excessive intake of refreshing foods and drinks.

There are many drinks in life that help to refresh the mind, such as strong tea, coffee, Red Bull, etc., and the elderly are advised to stay away from these drinks. And for the elderly with a history of smoking, it is recommended to quit smoking as soon as possible, because cigarettes also have the effect of stimulating nerves, and long-term smoking is not conducive to sleep.

If the quality of insomnia is not good for the elderly, you can look at the above 5 points and try to do it. Medication to help you sleep is not a good strategy, and it is easy to become dependent over time, so it is generally not recommended. You can improve your daily life with some measures, which also help to improve the quality of sleep!

In daily life, it can be said that there are many people with insomnia, and many elderly people are no exception. Originally, the body of the elderly is going downhill, and if you don't sleep well in normal times, the impact on your health is very large, so you must have insomnia symptoms in time. The best way to insomnia is through dietary therapy, such as eating more dates, potatoes, oatmeal, honey, milk, etc. to solve the problem of insomnia.

Let's take a look.

1. Jujubes. Jujube has a lot of effects, such as nourishing the stomach and spleen, calming the nerves and nourishing qi, and has a very good effect on fatigue and insomnia. We can break the jujube after it is cooked and drink it to make tea, or we can eat it directly after steaming, as long as we eat more in normal times, it is very good to improve the quality of sleep.

2. Potatoes. Potatoes can remove substances that interfere with our sleep, so eating some potatoes before going to bed can promote sleep.

3. Oatmeal. Oatmeal can promote our body to produce melatonin, and only a small bowl of oatmeal needs to be drunk before going to bed to promote sleep.

4. Honey. Adding a small amount of honey to milk or vanilla can be a great sleep-promoting product, as the glucose contained in honey prevents the brain from producing dietary hormone.

5. Chrysanthemum tea. Chrysanthemum tea has a strong sedative effect, so for our excited nerves, drinking a cup before going to bed can make us fall asleep faster.

6. Milk. The tryptophan in milk also has a strong sedative effect, and its rich calcium can promote the brain to make full use of tryptophan, which is self-evident in promoting sleep.

In winter, it is recommended for the elderly to eat some winter melon, including milk for meat and food, which are helpful for sleep.

In winter, the elderly should pay attention to keeping warm and cold, eating light eating habits, exercising and drinking more soup, and the quality of sleep will be better and better when the mood is relaxed.

In fact, I think that if the elderly want to improve their sleep quality in winter, they should still participate in sports reasonably.

In winter, the elderly can do proper exercise outdoors, which can maintain a good amount of exercise to make the body stronger and improve the quality of sleep. Improve sleep quality through exercise or calming substances.