1. Create an ideal sleeping environment
The bedroom should be quiet, dark and cool (about 20 - 24 degrees Celsius). Avoid using blue light (tivi, phone) 1 hour before going to bed. Sleeping sleeps are only used for sleeping or resting, not for eating or working.
2. Maintain regular living habits
Going to bed and waking up at the same time every day helps the body stabilize circadian rhythm. Do not take a long nap (maximum 30 minutes) to avoid difficulty falling asleep at night. Avoid coffee, alcohol, tobacco, and eating dinner late - factors that easily cause sleep disorders.
3. Gently and relax every day
Gentle exercise such as walking, cardiac possession or yoga helps improve sleep. However, you should not exercise close to bedtime because it can cause alertness. You can practice meditation, listen to light music, or soak your feet in warm water before bed.
Note: Applying the above habits regularly every day will help the elderly sleep more easily, sleep more deeply without taking medication. If the insomnia persists, you should consult a specialist.
