Insomnia plagues some middle aged and elderly people, what are the good ways to alleviate it?

You can drink milk, you can exercise, you can work out, you can improve your sleep habits, and you can change some mattresses, so you can improve the quality of sleep.

You can listen to some soft and gentle ** every day to assist, or drink a glass of milk before going to bed, and use these methods to relieve insomnia.

You can go for a run, you can go swimming, you can exercise, you can work out, you can get fit, and you can eat some healthy vegetables and fruits.

It can be improved by adjusting the diet, eating more foods containing amino acids at dinner can provide nutrients to the brain, stabilize the nerves, make it easier to fall asleep, take a proper walk before going to bed, soak your feet, promote blood circulation, increase the fatigue of the body, and help sleep.

It is necessary to insist on going to bed early and waking up early, and then you also need to drink a glass of warm milk before going to bed. It's best not to exercise before going to bed. During the day, you can exercise more, you can improve your diet, and try to eat some lighter food.

You should pay attention to maintaining a good sleep time, and you should also pay attention to your work and rest, go to bed early and wake up early, and avoid bad habits. You should also exercise more during the day. You can take regular walks.

Usually, we must pay attention to a light diet, eat more fresh fruits and vegetables, drink a glass of warm milk before going to bed at night, exercise properly to supplement calcium, and soak your feet at night.

You can soak your feet before going to bed, you can massage the acupuncture points of your brain frequently, you should pay attention to your emotions, don't always think too much, and drink some milk.

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.

Start with "eating", the elderly should eat lightly, it is best not to eat before going to bed, eating too much food before going to bed is easy to increase the burden on the stomach, and it will also cause an increase in nocturia, and the number of nights will definitely affect the quality of sleep, in addition, eat greasy food before going to bed, and when you sleep at night, you will dream, say dreams, etc., sleep is when the human organs rest and detoxify, you should follow this law, be light when eating, and develop the habit of not eating.

Then start from "sleeping", the old man's sleeping utensils, it is best to sleep on a wooden bed, the mattress should be thin and suitable, because the old man's physical fitness is weak, the body's ability to regulate the temperature is not as good as back then, the mattress is too thick will lead to hypothermia and endogenous, too thin and caused, cold into the body. Also, keep the temperature while sleeping. As for pillow towels, you can choose some sleep-aiding pillow towels, such as chrysanthemum pillows, buckwheat pillows and so on.

It should be noted that the sleeping position of the elderly must be adjusted, and the best sleeping position for the elderly is the right side decubitus position, close to the gastrointestinal tract, which is conducive to food digestion and does not compress the heart.

Then there is the "line", the elderly can do some appropriate exercises during the day, such as tai chi, practice tai chi, etc., you can also do more exercises to exercise the body, the elderly take a walk, it is very helpful for health and body and mind. The elderly should pay attention when walking, the rhythm should not be too fast, the time should not be too long, and when talking to people, they should stop.

Because of the underlying diseases, the elderly will increase physical discomfort and affect sleep; At the same time, there are more drugs, and the *** of the drug will also lead to insomnia; With the increase of age and the imbalance of hormone secretion in the body, the sleep circadian clock is disturbed, and the above reasons lead to insomnia in the elderly group. For the elderly, first of all, they should calm their minds, they can moderately participate in relaxed and pleasant aerobic exercise, and it is recommended to be a group exercise, such as jogging, jogging, swimming, yoga, aerobics, mountaineering and ball games, etc., 3 or 5 times a week, 30 -60 minutes each time, which has a good effect on improving sleep. In addition, do not drink strong tea, strong coffee and other stimulant drinks, and do not eat too late for dinner.

If the elderly want insomnia, they first need to actively regulate their psychology, go out for a walk when they have free time, and enjoy the beauty of nature, which can play an auxiliary role. Usually to.

Eliminate the psychological pressure of the elderly in a timely manner. Many elderly people are anxious because of their worries and excessive worries, and there are many factors that cause insomnia in the elderly. It is not advisable to eat too much and be too full before going to bed, avoid big fish and meat, high-protein and high-fat foods are not easy to digest, increase the stomach and intestines, burden, and cause insomnia.

For the elderly, if there is insomnia, there are no other related diseases. Non-drug**, it is generally recommended not to eat too much at dinner and take a proper walk after meals.

The elderly because of brain atrophy, so the brain will be disordered in the regulation of sleep, insomnia in the brain, you can use some sleeping pills, try to use short-acting sleep drugs, for the elderly who have difficulty falling asleep;

Drink a glass of warm milk before going to bed.

The quality of sleep in the elderly is not good in the first place. Sleep is also less fragmented. So once you have insomnia, you can only hold on**.