The secret to a good night's sleep

According to Dr Ly Quoc Dong, Member of the Middle-Aged and Elderly Health Care Branch of the China Association for the Promotion of International Exchange of Health, posted in the People's Daily (China), to ensure quality. the amount of sleep for middle-aged or older people, cannot separate the careful selection of essential products in bed.

In particular, the selection of pillows is extremely important and every family needs to be serious so that family members can sleep well, especially the elderly. See if you have a bed in your home bed to have a good sleep?

Mattress / cushion

For a good night's sleep, choose a moderate cushion. There are many types of mattresses, but older people should use squeeze pads instead of soft ones. If the spring pad is too soft, it will not support your back well.

Elderly people who lie too soft after waking up will feel particularly tired on their backs, especially those with lumbar disc herniation and lumbar muscle tension.

The compression pad has a moderate thickness, you can maintain a straight lying position.

Stations or pads

Should choose the type of bed sheets or pads with soft and comfortable material. If it is a bed sheet, it is best to choose a slightly softer one and a height of 3 to 5 cm.

Especially for elderly people with thin physique, it is very suitable to choose soft sleeping mattresses, otherwise it will be easy to put pressure on the skin, causing redness or pain to their thin skin. In the long term, it can cause skin ulcers and cause skin ulcers.

Blankets

If you need a good night's sleep, pay attention to the smallest detail that is gut. The blanket should not buy too heavy.

The blanket is too thick or too heavy to easily compress on the body, putting pressure on the chest and blood vessels, affecting blood circulation. For older people, it can also cause poor breathing, which can be dangerous.

If you have a blanket that is too heavy or too thick, bulky, it is best to replace the new blanket as soon as possible.

Pillow

You want to sleep well, first need a pillow. The advice is to have a big pillow and a small pillow.

Elderly people often have many health changes, aging bodies will degenerate in the spine, so it is more important that you have the right solutions to prevent spinal and vertebral disease. neck.

When choosing a pillow, it is best to choose a pillow with a bit of moderate hardness and a good sweat absorbency. The pillow must have a certain degree of friction. You can choose the type of core pillow with nuts such as buckwheat, bean paste or natural cotton.

By choosing these pillows, when the head is raised, the bowel can flow and reshape when the head rotates, and the pillow can be supported evenly to ensure smooth breathing and relaxation of the head muscles and neck.

Should add a small pillow about 5 cm thick on your bed, when sleeping will insert the hollow in the neck vertebrae (from the shoulder to the head).

In this way, the normal physiological state of the cervical vertebrae will be maintained, and the neck can be prevented from exposure to air leading to cold infection. This pillow method will help you sleep better and prevent many diseases such as neck and neck, cold infection .

Food helps you sleep well

1. Kiwi fruit

This nutritious green meat fruit is one of the best foods to enhance sleep quality. Kiwi contains low calorie content and is also a rich source of essential nutrients. This fruit is always rich in vitamins C, E, serotonin and folate, which are 4 essential nutrients to help sleep. A medium-sized kiwifruit contains only about 50 calories, but provides up to 117% of the recommended daily value of essential vitamin C and 38% of the amount of vitamin K content the body needs.

According to many studies on the effectiveness of kiwi in improving sleep quality, this fruit is one of the foods that you should add to your daily menu. Not only does it help to sleep, kiwi also boosts the health of the digestive system, reduces inflammation and lowers blood cholesterol levels.

2. Soy-based food

Soy-based foods such as tofu, miso soup, boiled soybeans are all rich in isoflavones. These compounds have the ability to enhance the release of serotonin, a brain chemical that regulates the sleep cycle in humans.

According to a study published in the Journal of Nutrition in 2015, adults who eat two or more servings of soy daily tend to have a longer sleep duration as well as better sleep quality.

3. High fiber foods

Increasing absorption of fiber is one of the effective ways to improve the quality of sleep every night. Eating lots of fiber-rich foods is linked to a slow sleep wave that will help you recover your body. The reason why you should eat more fiber every day is because the more fiber you consume, the better you will sleep.

Fiber can help prevent hyperglycemia, which causes melatonin, a chemical that helps sleep. Therefore, you should increase your intake of fiber-rich foods in your daily meals. These foods include beans, artichokes, whole grains and bran cereals. In addition, green vegetables such as spinach, kale, spinach are also excellent sources of excellent fiber for improving sleep.

4. Fish rich in omega-3 fatty acids

Fatty fish, such as salmon, tuna and mackerel are extremely healthy foods, a good source of vitamin D. In addition, these fatty fish are rich in omega-3 fatty acids, especially EPA and DHA, and two fatty acids have been shown to reduce inflammation. According to many studies, the combination of omega-3 fatty acids and vitamin D in fatty fish can help improve sleep quality. Moreover, these nutrients have been shown to enhance the production of serotonin, a chemical that enhances sleep.

Also, according to one study, most fish, especially salmon, flounder and tuna, contain vitamin B6. Vitamin B6 is a nutrient that plays an essential role in the production of melatolin to support sleep.