The secret to help elderly people to have a good sleep

To the elderly have a good sleep then we should pay special attention to the daily nutrition.

Should complementary foods such as tea, actiso tea, Lotus heart Balut, label, jujube, nest water ... into the meal by this is the food that has the effect of sedation, sleep.

Elderly people should eat foods easy to digest and have more vitamin B1, minerals-rich food such as spinach, basella; oranges, tangerines, papaya, tofu, soy milk ... especially should not drink wine, beer and other irritants damage the liver and cause insomnia such as coffee, tonic, soda water as pép si, Coca-Cola ... Do not smoke and keep away from cigarette smoke as it will damage the cells of the liver, the lungs, causing the complications are not good on the respiratory tract and causes insomnia in the elderly.

Make sure the diet of elderly people enough, fat reduction, sweetener, enhancing vitamins, minerals and fiber to enhance resistance and immunity to the body. A good health condition would be important to have a good sleep. If the body lacks nutrients, important substances, the behavior will influence to sleep each day.

2. sleeping space

The space lots to influence sleep the sleep of elderly people. Create a quiet environment, relaxing before going to bed, including the optimal conditions of light, noise, temperature. Moderate sleep light, gentle. The bedroom not to messy stuff, away from the noise, ensuring clean, cool summer, warm and sheltered about winter.

Adult age or suffered from back pain so should use the mattress cool water in summer and winter thick mattresses so they sleep.

3. rest mode

Older people should be giving her sleeping habits. Sleep early, on time, take advantage of the time to get enough sleep each day; lunchtime should sleep from 45-60 minutes to restore health and avoid fatigue.

4. Keep the spirit of comfort

Before going to bed, older people should to spiritual comfort, avoiding worry, stress, anger, pressing ... This easy to make older people more difficult to sleep and sleep are not deep.

Thus, each evening, older people should take some time to think, to find ways to solve the problems themselves are also of concern, worry.

5. Create good habits before going to sleep

Older people should just go to sleep when it was feeling sleepy and ready for sleep. should not pressure to sleep because this will generate the response.

Before going to sleep, the elderly should bathe with warm water, because the warm water will increase the body temperature and can begin to sleep more easily. If possible, soak the feet with warm salt water and a few slices of ginger to the relaxing, comfortable body help older people sleep.

6. exercise, sports

This form of training is relatively consistent with the health of the elderly is walking, healthy exercise, yoga regularly. Training is not too hard, just should exercise 30-45 minutes a day, preferably morning and should not practice in the evening because it will make the elderly difficult to sleep. Where the need to ensure hygienic, fresh air, cool, good for both sit down place to avoid wind sudden rain.=