Life of the elderly usually include: insomnia, dreaminess, easy to wake up, sleep time reduced, and so the state of deep sleep is not easily achieved. The elderly should know how to improve sleep quality, thereby promoting physical and mental health. Because sleep is the most important aspect of life, we can’t live without sleeping. Some Tips for the elderly to improve sleep are stated below… 

Note that sleeping position of "lying, such as bow," is better, right lateral muscle tissue is conducive to relaxation, eliminating fatigue and help the stomach to the duodenum direction to promote the food, but also to avoid pressure on the heart. The right side lying for too long, can be transposed to sit. Stretch upper and lower limbs, the torso straight, do not pressure in the chest, hands, elbows should not adopt a head, both lower extremities to avoid cross or bent, try to relax muscles, maintain blood unobstructed breathing naturally peaceful. 

Select bedding elderly prone to bone and joint disease. A wooden bed is appropriate. On the mattress pad, preferably a soft, flat, thickness is moderate, excessive thickness easily caused endogenous, too thin is vulnerable to cold outside attack, are very disturbed nights sleep soundly. Quilts, sheets, pillows that should make people feel comfortable. Pillows should moderate flexibility, such as the Kapok pillows, straw pillow, Po velvet pillows, foam pillows scattered. Recently, traditional Chinese medicine useful in the market filling the pillow, the patient may Syndrome Shi, "pillow": headache and eyes be red, anger increase, choose the chrysanthemum medicinal pillow; restless night, restless sleep soundly those who choose the wick medicinal pillow; high blood pressure, facial flushing who can Prunella medicinal pillow; cervical hypertrophy, with cervical spondylosis medicinal pillow; mung bean medicinal pillow to sleep in summer and winter sleep cinnamon medicinal pillow. 

To avoid excitement before going to bed before going to bed excited, will lead to insomnia and more dreams. Therefore, before going to bed not to do-intensity activity, should not be exciting to see the TV shows and movies, do not look at esoteric books, do not worried about family, do not drink tea or coffee. Order to "keep within the spirit." 

Do not eat before going to bed before going to bed eat, especially oily of goods, will increase the burden of gastrointestinal, horizontal lift up the diaphragm, chest pressure, abdominal fullness, it can lead more than a dream, saying nonsense, hair nightmare, should try to avoid. 

Relaxing activities before bed, more than a guilty conscience and the elderly, air of restless, or qi of fire, if the fresh outdoor air before going to bed to slowly walk a half-hour local and play tai chi, qigong and thought, self-massage look back muscles, listen to light music ... ... for a quiet state of mind, sleep is beneficial. 

Bedtime hot feet or promote vascular expansion, and guide qi downward, so sleepy, time into the sleep soundly, sleep is more mature and more fragrant. 

Bedtime little due to older kidney deficiency of drinking water, without the cardiovascular and cerebrovascular disease, then before going to bed should drink less water, urine solution and then go to bed. Avoid filling the bladder to increase the frequency of defecation. 

Adjusting the bedroom to sleep more difficult environment, the elderly, there should be quiet, clean and comfortable environment. Turn off the lights before going to bed or a soft dim lighting, to avoid the surrounding noise, room temperature should not be too high too low. Gives ventilation from open windows before going to bed, so that the indoor air fresh, oxygen-rich, but should prevent colds. In addition, the elderly still know its own constitution and lifestyle itself.