Old people with insomnia and poor sleep quality can try to change external environmental factors. For example, the bedroom environment should be quiet and comfortable, and the light and temperature should be suitable. You can choose relaxation therapy. Stress, tension and anxiety are common factors inducing insomnia. Relaxation therapy can alleviate the adverse effects caused by the above factors, so it is the most commonly used non-drug therapy for insomnia, and its purpose is to reduce the alertness in bed and reduce nighttime awakening. Skills training to reduce arousal and promote night sleep includes gradually relaxing muscles, guiding imagination and abdominal breathing training. In addition, the elderly should avoid using irritating substances such as coffee, strong tea or smoking before going to bed.

Don't drink before going to bed. Alcohol can interfere with sleep. Do not overeat or eat too much food before going to bed. Do not do mental work or watch exciting books and movies before going to bed.

What should the elderly eat for insomnia?

1. Selection of staple food and beans: Choose foods rich in minerals, such as wheat and buckwheat.

2, the choice of meat, eggs, milk: quail, pig heart, pig brain, lecithin, cephalin-rich food.

3. Choice of vegetables: yam, onion, day lily and other foods rich in calcium, magnesium and phosphorus.

4, the choice of fruit: insomnia due to excessive fatigue, you can eat some fruits such as apples, bananas, pears and so on. These fruits are alkaline foods and have anti-muscle fatigue effects.

5. Jujube contains protein, sugar, vitamin C, calcium, phosphorus, iron and other beneficial substances, which has the function of invigorating the spleen and calming the nerves. After dinner, eating jujube or lily porridge with water can speed up sleep time.

6. Bananas contain vitamin B6 that can keep people away from depression and serotonin that can make people feel happy, which can effectively keep people away from depressive symptoms and promote sleep.