年纪大了怎样做才能睡得好

How to Sleep Well as You Get Older
年纪大了怎样做才能睡得好

What does age have to do with getting your z's? Quite a lot. By using these hints, you'll soon be sleeping like a baby.

Steps 步骤
Take stock of your lifestyle habits and health condition. Alcohol consumption, medical problems, and medications can all interfere with a good night's rest, especially as we age.
Ask your doctor if you have any conditions commonly experienced by older adults, including sleep apnea, sleep phase disorder, periodic limb disorder, or restless leg syndrome.
STEP 2 Develop good sleep hygiene 养成良好的睡眠习惯
Develop good sleep hygiene. Go to bed and wake up at the same time every day and avoid long naps during the day.
STEP 3 Avoid stimulating food and beverages 避免刺激性食物和饮料
Avoid stimulating food and beverages, such as caffeine, alcohol, and spicy or high-sugar foods, for up to 6 hours before bedtime.
Daily exercise promotes quality sleep, but you should avoid exercising 3 hours before bedtime.
STEP 4 Eat for sleep 养成有利于睡眠的饮食习惯
Eat for sleep by avoiding a heavy meal within 3 hours of your bedtime and by enjoying a light snack shortly before hitting the sack.
STEP 5 Calm yourself 让自己平静
Calm yourself Calm yourself before bedtime with a warm bath, deep breathing exercises, or by listening to peaceful music.
STEP 6 Get up 起床
Get up if you can't fall asleep after lying in bed for 30 minutes. Engage in a quiet activity until you are again ready to pursue sweet dreams for a bright tomorrow.
Did you know? The amount of sleep required remains the same for adults in their 20s through old age.
 
视频地址：
 
http://www.howcast.com/videos/351798-How-to-Sleep-Well-as-You-Get-Older