Sleep quality declines when people get old, and they often suffer from sleep disorders such as insomnia, dreaminess , and early awakening. In addition, crazes, night sweats and other phenomena often occur during sleep, and the quality of sleep is greatly reduced.
In order to improve the quality of sleep, the elderly need to develop good sleeping habits and not stay up late; at the same time, they can also improve their sleep quality by soaking their feet, massaging, listening to light music before going to bed, staying away from mobile phone videos, and avoiding emotional agitation and distance exercise. .
There are at least 5 benefits of drinking a cup of hot milk before going to bed for the elderly
Generally speaking, avoid eating high-calorie foods or irritating and difficult to digest within 2 hours before going to bed Food, so as not to affect the quality of sleep.
Drinking a cup of hot milk before going to bed for the elderly has at least 5 major benefits:
1. Calcium supplement; the elderly have a great demand for calcium, and milk is the best calcium supplement food. For every 100 ml of fresh milk, Contains about 120 mg of calcium.
2. Supplement protein; the elderly protein metabolism decreased, and dinner should not eat too much meat food, it will be like sleep, so drinking milk is the best way.
3. Supplement water; lack of water in the human body will also affect sleep, and more than 75% of milk is water, so you don't need to drink water when drinking milk.
4. It will not increase the burden on the stomach; as a liquid food, milk is very easy to be digested and absorbed by the human body, so it will not love the burden on the stomach.
5. The most important point is that a reasonable supplement of water, protein, calcium and other nutrients before going to bed can promote sleep on the one hand; it can also improve the body's repair function, thereby improving the quality of sleep.
suggests that the elderly should take about 30 minutes before going to bed,Drink a cup of hot milk, the temperature is controlled at 40-60 degrees, and the amount should be controlled within 200 ml.
It is best not to drink milk before going to bed for pre-adolescent children
Some elderly people often have the task of taking children before going to bed, and drinking milk before bedtime is good for the body. , So is it the same for children?
is actually not the case, because children generally do not have sleep disorders problems, generally there will be sleep needs at 9-10, and they will be able to fall asleep soon. Therefore, children should develop good sleeping habits and don't stay up late to play mobile phones or electronic games.
In addition, drinking milk before going to bed also interferes with human nerve function. Adolescents are in the most vigorous stage of growth and development. After deep sleep at night, the human body is in a unconscious state, on the one hand Can promote the development of the body, but also promote the body's metabolic function.
If you drink milk before going to bed or eat other foods, it will also affect the body's normal metabolism. On the contrary, it is not conducive to growth and development.
Therefore, children generally do not lack calcium, protein and other nutrients in a normal diet, so there is no need to supplement before going to bed. Therefore, the health regimen of the elderly cannot and should not be imposed on children.
Newborn babies have poor digestive system development and feed on milk, so they need to eat 2-3 nights milk at night to meet the nutritional needs of the human body. Generally after 6 months, after starting to add supplementary foods, the number of night milk will gradually decrease. Generally, after one year of age, you can sleep until dawn and you don’t need to eat night food. The quality of sleep at night will be higher. Physical health is also more beneficial.
For the elderly,If three meals a day can meet the body's energy needs, snacks must be eaten less high-energy foods. For people with poor gastrointestinal tract, you can try to eat less and more meals, which can greatly reduce the burden of gastrointestinal metabolism.
Elderly people must not eat too much dinner, generally control it to 7 minutes full.
Dinner should be no less than 2 hours away from sleep, and within 2 hours before going to bed, try not to eat indigestible food.
At the same time, try to avoid bad eating habits such as sleeping when you are full and frequent supper.
If you want to sleep better when you are old, the key is to maintain an optimistic attitude, especially before going to bed, not to be emotional, and not to be anxious or depressed. During the day, you need proper exercise or reasonable physical labor. Do not take a long nap during the day to help improve sleep at night. Of course, it is more conducive to human health.
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