Tips for improving sleep

Tips for improving sleep

Many people, especially the elderly, suffer from insomnia, such as reduced sleep time, inadequate sleep, more dreams, and early waking.

Here are some tips that can help improve sleep quality.

  Choose the right bed.

Elderly people are prone to osteoarthritis, and it is advisable to avoid sleeping on brown rope beds, and it is better to use wooden beds.

Mattresses should be soft, smashed, and moderate in thickness. Excessive thickness is likely to cause endogenous heat deficiency. Excessively thin is susceptible to cold attack, which is disturbing at night.

  Traditional Chinese medicine pillow can choose “pillow.”

Those with headaches and redness of the liver and fire may replace chrysanthemum pillows; those who are uneasy and sleepless may replace the wicker pillows; those with elevated blood pressure may use prunella herbal pillows; those with cervical osteodystrophy use cervical pillows;Sleeping mung bean medicine pillow in summer and sleeping cinnamon medicine pillow in winter.

  Avoid excitement before bedtime.

Do n’t do high-intensity activities before going to bed, do n’t watch nervous TV shows, movies and books, do n’t worry about family affairs, and do n’t drink strong tea or coffee.

  Drink little food before bed.

Drink less water before going to bed, and go to bed after taking a break.

Do not eat before going to bed, especially greasy foods, which can easily cause dark pressure, abdominal fullness, cause more dreams, talk about dreams, and cause nightmares.

  Guarantee a good bedroom environment.

It is more difficult for the elderly to fall asleep. They should have a quiet, clean and comfortable environment.

Turn off the lights before going to bed to avoid surrounding noise and the indoor temperature is appropriate.

  Soak your feet in hot water before going to bed.

Can improve blood vessel dilatation, guide blood flow down, make drowsiness drowsiness, shorten time to fall asleep, sleep more mature, more fragrant.