Lao Wang has always been a health expert and has very strict requirements on his daily diet and some living habits. Three meals a day are well matched to ensure that his body can get enough nutrition.

In addition, you should soak your feet and drink milk every day before going to bed to help you sleep. Before, he was very proud of his good sleep quality.

However, the "secret recipe" of Lao Wang's health preservation has recently failed. Recently, he always wakes up inexplicably in the middle of the night, and it is difficult to fall asleep after waking up. I feel very tired after waking up every morning, and there is nothing I can do to rest.

This has greatly affected Lao Wang's whole state, and he is very sad every day.

In fact, many old people have the same troubles as Lao Wang in their lives. When they are old, they often suffer from insomnia. What is the reason? Follow Miao Miao to understand this problem.

Clinically, symptoms such as difficulty in falling asleep, easy to wake up in the middle, difficulty in falling asleep after waking up, sleep interruption, and inability to sleep all night are collectively referred to as insomnia.

Long-term insomnia will lead to the deterioration of mental state of the elderly during the day, lethargy and fatigue. Long-term insomnia will threaten the physical and mental health of the elderly, and may cause emotional depression, memory loss, personality changes and other symptoms, and some serious cases may even have abnormal functions of digestive system and endocrine system.

Song Yuan, the Second People's Hospital of Zhoushan City, said that there are many reasons for insomnia, including aging, diseases, environmental and psychological factors.

With the increase of age, the secretion of melatonin and growth hormone in the elderly will decrease, resulting in shallow sleep, difficulty in falling asleep and intractable insomnia;

Most elderly people have different degrees of chronic diseases, such as cardiovascular diseases, three highs, nephritis, hepatitis and so on. In order to control the disease, it is necessary to take various drugs. These drugs and diseases themselves may affect the normal sleep of the elderly and lead to insomnia.

There are also some elderly people who suffer from insomnia because of living alone, retirement, widowhood and other factors, and often feel nervous, irritable and uneasy in their lives, which may affect the normal sleep of the elderly;

In addition, the living environment also has a great influence on sleep. Living in a noisy environment for a long time, loud noise and too strong light will also affect sleep.

Under the combined action of many factors, the elderly suffer from insomnia frequently. For the elderly with insomnia, vitamin supplementation in life may improve the status quo.

1. Vitamin B 1

Li Ruixia of Obstetrics and Gynecology Department of Armed Police General Hospital pointed out that vitamin B 1 is one of the important nutrients in the body. Supplementing vitamin B 1 can nourish nerves, regulate nerve function, promote sleep and resist fatigue.

2. vitamin B6

Vitamin B6 is a water-soluble vitamin, which can help regulate the nervous system after entering the human body. It can stimulate the brain to produce tryptophan and melatonin to some extent, which is helpful to improve sleep quality.

There are many foods with high vitamin B6 content in life, such as bananas, whole grain products, vegetables, nuts, etc., which are all high in content, so you can eat more appropriately every day.

3. Vitamin B 12

Zhangqian, deputy chief physician of Nutrition Department of Beijing Tongren Hospital, said that the lack of vitamin B 12 in the body will lead to neurological impairment, sleep quality decline and mental depression, especially for the elderly. Researchers at the Tokyo National Neurology Department found that the sleep quality of most patients was improved by properly supplementing vitamin B 12 to patients with chronic insomnia.

An article in the American journal Sleep also pointed out that vitamin B 12 supplementation can significantly improve sleep status. In daily life, vitamin B 12 can be supplemented by diet. The content of vitamin B 12 in beef, mutton and pig liver is very good, and the content in 100g is 1.8 μg, 2. 15 μg and 26 μg respectively. On the premise of ensuring adequate nutrition intake every day,

It is worth reminding that some people suffer from insomnia due to dietary factors. Eating these foods before going to bed is likely to reduce your sleep quality and even insomnia.

wine

Can alcohol affect sleep? I believe this statement has subverted many people's cognition, and many people will rely on drinking to help them sleep in their lives. In fact, this practice is not recommended. Although alcohol can make people fall asleep quickly, it can also make the brain in an extremely active state, making people unable to enter deep sleep and wake up many times at night. This is why many people wake up after drinking and feel extremely tired the next day.

2. Coffee, strong tea

These two drinks are rich in caffeine, which has a strong refreshing effect. After entering the body, it will inhibit adenosine neurotransmitters, lead to nervous system excitement, and make people stay awake all the time, making it difficult to sleep. In addition, caffeine has a good diuretic effect, and it is easy to get up even if you fall asleep at night, leading to sleep interruption.

3. Spicy food

There are many irritating substances in spicy food, which will lead to vasodilation and oral irritation after entering the body. In this state, it is likely to lead to a decline in sleep quality.

4. Foods high in fat and sugar

After this kind of food enters the body, it will increase the workload of gastrointestinal tract, liver and pancreas, and make all organs in the body work overtime, which will easily affect sleep.

I believe many people have had this experience, feeling that they are dreaming after sleeping all night. Some people who often have nightmares are often awakened by fear, and when they wake up the next day, they feel that they have slept "falsely", so these people think that dreaming will affect the quality of sleep. Is that so?

In fact, dreaming does not affect the quality of sleep. On the contrary, it is a mechanism to protect sleep and can play a positive role in sleep. Dreams are the expression of our subconscious desires, which have a good regulating effect on people's attention, emotions and psychological cognition.

Some people who often have nightmares should pay more attention to relaxing in their daily lives, and don't keep their emotions in a state of tension and anxiety. Pay attention to adjust your posture when you fall asleep, and don't let your body be oppressed. At the same time, you can soak your feet and drink a glass of warm milk before going to bed, which is good for reducing the occurrence of nightmares.

Insomnia is actually a situation that most people will have. Don't be too nervous after insomnia. Nervousness and bad mood will aggravate insomnia.

The correct way is to keep a natural attitude and actively look for the causes of insomnia, some of which are caused by disease factors and should be actively treated. Insomnia caused by physiological reasons and environmental factors can also improve sleep by improving these, so don't have too much psychological burden! # Legend Zero Zero Plan # # Health Star Plan #

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