2. Bananas Bananas are actually "sleeping pills" wrapped in peels. Besides serotonin and N- acetyl -5- methoxytryptamine, they are also rich in magnesium which can relax muscles.
3. Warm milk has long been known that drinking a cup of warm milk before going to bed is helpful for sleep, because milk contains tryptophan, which can play a calming role like amino acids. And calcium can help the brain make full use of this tryptophan. Putting mild milk in the bottle will bring you a warm feeling of returning to childhood and gently tell you "relax, everything is fine".
4. Millet is rich in tryptophan in all grains. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.
5. Walnut In clinic, walnut has been proved to improve sleep quality, so it is often used to intervene neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.
6, sunflower seeds Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory ability of brain cells, and play a role in calming the nerves. Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep.
2 what are the misunderstandings of sleep in the elderly? 1. People usually think that with the increase of age, people's need for sleep will gradually decrease, but this is not the case. Peng Kang said that due to the changes in the structure and function of the central nervous system, the rhythm function of the sleep cycle of the elderly declined. The change of sleep rhythm leads to less continuous sleep time than young people. The elderly have less continuous sleep time, that is, "big sleep", but they can take naps several times a day. If you accumulate the total sleep time, the result is similar to that of young people.
2. Sleeping more is a good sleep. Lack of sleep affects the health of the elderly, but some elderly people go to the other extreme-they love to sleep too much and sleep for too long, which is also undesirable. Physiologists believe that it is appropriate for people aged 60-70 to sleep for 6-7 hours a day, while it is generally inappropriate for people over 70 to sleep for more than 6 hours a day.
If you sleep too long, it will further reduce your physical fitness and accelerate your physical and mental aging. Studies have shown that the elderly who sleep more than 9 hours a day are not energetic, but depressed and clumsy, and may get lazier and lazier as they sleep.
3 Sleep taboos for the elderly 1. Avoid noisy sleeping environment. It is best not to put anything that can make noise, such as clocks and watches, in the room of the elderly with poor sleep. The room temperature should be controlled at about 20 degrees Celsius and the humidity at about 60%.
2. Don't sleep less. According to the data released by the American Association, the aging of the brain can be delayed by two years for the elderly who sleep less than seven hours a night. Many elderly people are prone to insomnia. If they can't sleep in the middle of the night, they will get up and watch TV and read books, and go to sleep when they are sleepy. Don't get up in a hurry even if you can't sleep. Lying quietly is the best way to deal with insomnia.
3, avoid wearing too thick, the weather is cold, some old people are used to wearing warm clothes or sweaters to sleep, which is very bad for their health. Experts explained that this is because when people sleep, the brain and muscles enter a state of rest, the number of heart beats decreases, and the reflex movement of muscles weakens. At this time, undressing and sleeping can quickly eliminate fatigue. If you sleep with clothes, you will not only be more tired, but also catch a cold.
4, avoid greasy dinner, overeating dinner, try to eat less greasy and other indigestible foods, and don't eat too much, don't eat one hour before going to bed, otherwise it will easily cause insomnia.