Old people do not walk for two hours before going to bed
“It is difficult to fall asleep, wake up early, always get up at night”. This is a problem of sleep that many elderly people encounter. In fact, some “causes” are in the way of life.
For example, some elderly people are used to going out for a walk before going to bed, but it is not advisable to go out for a walk two hours before going to bed at night to avoid affecting sleep.
The National Sleep Foundation pointed out that when the body temperature rises during walking, the human brain will get a signal to lower the body temperature, and the lower body temperature will relax, which can promote sleep.
However, if you go out for a walk within two hours before going to bed, it is too close to sleep, which is not enough to cool the body. Therefore, the body is still in a state of excitement, and it is not easy to fall asleep.
Therefore, it is best to take a little longer in the evening.
Prof. Xia Dengjie, President of the World Federation of Healthy Lifestyle Promotion Association, said that the time for a walk before going to bed is best controlled at 10-30 minutes. This period of walking is beneficial to promote the circulation of the whole body, and it can also ease the mood and benefit.Sleep.
It should be noted that if the ground is windy or the temperature rises, the location of the walk should be changed indoors as much as possible to avoid the disease caused by the cold when walking.
Liu Wanli, deputy director of the Department of Gastroenterology, Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that walking for stomach acid secretion, stomach ulcers and other spleen and stomach patients should not take too long to walk before bedtime.
After a walk, you can use hot water to soak your feet, and immerse your feet in hot water at about 40 °C. After 15-20 minutes, the blood vessels of the feet will expand moderately, and the blood flow of the peripheral blood vessels will be smoother, reducing the burden on the heart.
Gypsum plaster can increase the blood flow of the abdominal muscles and intestinal smooth muscle, which not only helps to fall asleep, but also improves the detoxification efficiency of the next day.
Li Jing, an associate professor of music therapy clinics at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that “Spring River Flowers Moonlight Night”, “Two Springs Reflecting the Moon”, “Lullaby” and other simple sounds, small melody changes, slow and frivolous erhu songs, distortion or pianoMusic and other things help to promote sleep, and the elderly can listen to these music properly before going to bed.