As people age, their physiological cycles change, which often leads to insomnia at night and early waking in the morning. However, chronic insomnia in older adults has a significant impact on their overall health. So, what can be done to address long-term insomnia? How can we effectively solve the sleep problems of older adults? Let's take a look at some handy tips for resolving insomnia.
Establish a regular sleep schedule
It is recommended that older adults with insomnia should wake up at around 6 am, avoid taking naps during the day, and start resting around 9 pm. If feeling particularly drowsy in the afternoon, engaging in some exercise can help boost energy levels. In any case, it is essential to consistently stick to the schedule and rest around 9 pm.
Pay attention to nutrition
As our bodies enter middle and old age, it is crucial to promptly replenish essential nutrients to maintain good health. So, what nutrients should be supplemented to treat insomnia? What foods can help alleviate insomnia? According to experts, millet contains sleep-inducing properties that can accelerate insulin secretion and help induce fast sleep. Additionally, milk, jujubes, bananas, and apples are all excellent choices for alleviating insomnia.
Maintain a relaxed state of mind
Cultivating an optimistic and positive disposition is essential for a good night's sleep. Many people experience insomnia due to fixating on certain matters. Overthinking and worrying about something can interfere with the optimal sleep window, leading to insomnia. Individuals with chronic insomnia must learn to have a broad and open mind. Trying to understand Buddhism and practicing self-discipline can be beneficial.
Maintain a conducive sleep environment
Before going to bed, make sure to turn off all electronic devices, secure the doors, and close the bedroom door. Many older people are easily awakened by small noises or lights, and it can be challenging to fall back asleep. It is recommended to choose a bedroom away from noisy areas and use curtains with good light-blocking effects. Wearing an eye mask during sleep can also prevent disturbances from light, minimizing factors that disrupt sleep.
Have a glass of milk before bed
Drinking a glass of milk at night can have a sedative effect comparable to sleeping pills. The protein in milk contains tryptophan, an essential amino acid that stimulates the secretion of serotonin, a neurotransmitter that induces drowsiness and temporarily inhibits brain activity, promoting sleep. (Drink it 1 hour before bedtime).
Eat fruits in moderation
Fruits have a positive therapeutic effect on older adults. Firstly, consuming fruits before bed can replenish vitamins in the body and help combat fatigue, making it an effective treatment for fatigue-induced insomnia. Secondly, the natural aroma of fruits can also contribute to treating insomnia.
Engage in moderate exercise
Some older adults believe that retirement means enjoying a life of leisure at home, spending time watching TV or reading newspapers, and then waiting to sleep. However, they often find themselves tossing and turning in bed, unable to fall asleep. Engaging in moderate physical activity during the day, such as practicing tai chi, can improve difficulty falling asleep. However, it is not advisable to exercise right before bed, as it can stimulate the nerves and negatively impact sleep quality.
When older adults have trouble sleeping at night, they should avoid taking sleeping pills. Although sleeping pills can help induce sleep quickly, they are highly detrimental to our bodies. Long-term use of sleeping pills can lead to mental disorders and increased susceptibility to anxiety. Therefore, it is recommended that older adults try the above methods instead, in the hopes of helping them achieve a good night's sleep!
