In life, there are many people with poor sleep quality, always insomnia, which has a great impact on the health of the elderly, so what are the treatment methods of insomnia for the elderly? How to treat insomnia better? Let's follow Xiaobian to have a look!
What is the treatment of insomnia for the elderly? How to treat insomnia
Strengthen physical exercise
Insomnia more serious elderly in the morning can do some exercise, strengthen physical exercise, is conducive to sleep at night. For example, Tai Chi and jogging can not only strengthen the body, but also make the mood happy. Once the mood is relaxed, it is easier to fall asleep at night.
Regular work and rest time
If the elderly can't sleep earlier, they can chat with their family and watch TV. It doesn't matter if they go to bed later. They can go to bed when they are sleepy, and then form a regular bedtime. In this way, we can form a regular sleep habit, and it is better to fall asleep, at least sleep more stable.
Reasonable diet
Semen Ziziphi Spinosae, lily, longan, lotus seed and propolis all have the effect of relieving depression and calming the nerves. Radix Polygoni multiflori and mulberry have the effect of nourishing liver and kidney. They can treat depression, insomnia, forgetfulness and irritability.
Improve sleep environment
A quiet and comfortable environment is conducive to sleep. When the elderly sleep, they should turn off the light. If the light is relatively dark, they are easy to enter the sleep environment, and the room windows should be appropriately opened. Adjust the height of the pillow, this is no standard, as long as you feel comfortable and suitable height, ha!
What is the treatment of insomnia for the elderly? How to treat insomnia
1、 "No sleep" method
'don't sleep 'method: it is suitable for people who lie down and wake up.
This method seems to be very inhumane, 'originally I was suffering from sleeplessness, physical and mental fatigue, why do you still let me not sleep?', but it is a good way to solve insomnia, this method is not applicable to the 'night owl' type of insomnia, because it is not time for him to go to bed, that is, to tell himself that he can't sleep without sleepiness.
1. Go to bed when you want to.
2. If you don't fall asleep within 10 to 15 minutes, don't force yourself to go to sleep. Read a book or watch TV for a while, read books that are easy to pick up and put down, and read articles that are easy to understand, such as short stories, comedy stories, or stories that you like in your childhood.
Or write down the thinking that you can't stop in your mind. If you don't feel sleepy, don't stop; if you still can't fall asleep after going to bed again, get out of bed again and repeat what you just did;
No matter how you sleep at night, wake yourself up with the alarm clock in the morning.
4. Don't take a nap during the day. Even if you are sleepy, you should tell yourself that you can rest at night.
2、 Drink a cup of warm milk
Calcium in milk is a calming substance. It's a good habit to drink warm drinks, which can relax the body, just like the reward at the end of the day.
Milk contains two hypnotic substances. One is L-tryptophan, which can promote the synthesis of sleep serotonin. Due to the role of L-tryptophan, it often takes only a glass of milk to make people fall asleep. The other is a kind of peptide which can regulate the physiological function of the body. There are several kinds of 'opioid peptides'. These substances can combine with the central nervous system or peripheral opioid peptide receptors, play the role of anesthesia and analgesia similar to opium, make the whole body feel comfortable, help to sleep and relieve fatigue, and will not make people addicted.
The hypnotic effect of milk on neurasthenia caused by body deficiency is particularly obvious. Therefore, before going to bed can drink a cup of warm milk.
Insomnia and dreaminess of middle-aged and old people are all caused by neurological disorders or endocrine disorders. It is suggested that middle-aged and old people should arrange their reasonable rest when they sleep, try not to take a nap during the day, read more books to make themselves calm, drink a cup of hot milk before going to bed, and eat more fresh fruits and vegetables to help them sleep.
Folk prescription for insomnia
1. Vinegar hypnosis
Some people after a long journey, overworked, hard to sleep at night, can use a spoonful of vinegar mixed into warm water slow service. After drinking, calm down and close your eyes, and you will soon fall asleep.
2. Sugar water hypnosis
If it is difficult to fall asleep due to irritability, drink a glass of sugar water. Because sugar in the body can be converted into a large number of serotonin, this material into the brain, can make the cerebral cortex inhibition and easy to sleep.
3. Milk hypnosis
Tryptophan in milk is one of the eight essential amino acids for human body. It can not only inhibit brain excitation, but also make people feel tired. It is one of the indispensable amino acids in the body. The content of a cup of milk is enough to make people sleep, which can make people fall asleep quickly.
4. Fruit hypnosis
People who suffer from excessive fatigue and insomnia can resist muscle fatigue by eating fruits such as apples and bananas before going to bed. If fruits such as oranges and oranges are placed beside their pillows, their fragrance can also promote sleep.