Experts give good tips to help the elderly sleep soundly until morning

If you're struggling to get a good night's sleep, nutritionist Kerry Torrens, a member of the British Association for Nutritional and Lifestyle Medicine and a BBC food and health expert, has some great tips for getting a better night's sleep.

Drink a glass of warm milk before going to bed

Milk contains whey and casein proteins rich in the amino acid tryptophan - a substance that plays an important role in the production of sleep-inducing brain chemicals, serotonin and melatonin, according to health news site Good Food.

Milk contains whey and casein proteins that are rich in tryptophan - a substance that plays an important role in the production of sleep-inducing chemicals.

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Tryptophan supplement

Other foods that contain helpful amounts of tryptophan are oats, bananas, chicken, eggs, peanuts and tuna, so try to include these foods in your meals.

Minerals

Magnesium and calcium work together to calm the body and relax muscles. A deficiency of these minerals can cause you to wake up at night and have trouble falling back asleep. So try eating more magnesium-rich foods, such as spinach, nuts, fish, and whole grains.

Restless legs syndrome with a tingling sensation that can disrupt sleep - may be due to iron deficiency. Talk to your doctor.

Snacking the right way

Snacking on a few oatmeal cookies or a bowl of low-sugar cereal an hour before bed will stimulate the release of insulin. This allows more tryptophan to enter the brain, which in turn helps produce sleep-inducing hormones.

Sip herbal tea

A warm, soothing cup of chamomile, passionflower, or valerian tea can have a calming effect, promoting feelings of relaxation and rest, and improving sleep quality.

Sleep is very important, especially for older adults.

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Relax before bed

To help your body and mind rest, take a warm bath, do some gentle yoga, or read a book instead of watching TV. Try to go to bed at the same time every night and wake up at the same time every morning to set your body clock.

Exercise at the right time

Getting outside, especially early in the morning and at any time of the day, can help you sleep better. Exercise releases endorphins that elevate your mood and boost your metabolism. Exposure to bright light early in the day helps set your body clock, increasing daytime alertness and promoting sleep at night.

Make sure the bedroom is cool enough

Body temperature has its own rhythm from day to night. At night, it usually drops to signal that it is time to sleep. If you are too hot or too cold, your body may have difficulty relaxing and your sleep may be disrupted.

Reduce sugar

Eating too much sugar can cause energy spikes and crashes throughout the day and make it difficult to sleep at night. This is because the body uses magnesium, which helps with sleep, to process the sugar.

Early dinner

Eating and drinking can cause your body temperature to rise, which can disrupt your sleep. So try to eat dinner at least three to four hours before bed, according to Good Food.

Source: https://thanhnien.vn/chuyen-gia-chi-meo-hay-de-nguoi-lon-tuoi-thang-giac-den-sang-185250401223011689.htm