Adjust work and rest schedules according to the biological clock
People in their 70s should not go to bed early, should go to bed between 9:30 p.m. and 10:30 p.m., waking up around 6:30 a.m. and 7:30 a.m. This period of time is suitable for the natural sleep rhythm of the elderly.
Don't eat dinner too late or too much fat
Dinner has a big impact on sleep. Dinner with too many fatty foods can affect bowel movements, stomach discomfort and affect sleep.
Eat less oil and salt for dinner, try not to eat for 2 hours before going to bed.
Do not use mobile phones
Green light emitted from the mobile phone screen will inhibit melatonin secretion and affect sleep. You should put your mobile phone down before going to bed, read some relaxing books or listen to soft music.
Proper melatonin supplementation
As we age, the body's melatonin secretion decreases. If your sleep quality is poor, you can take appropriate supplements according to your doctor's instructions.
Sunbathing during the day and exercising moderately
Sunlight is an important factor in regulating the body's biological clock. Exposure to 30 minutes of sunlight per day can help improve sleep quality.
Add moderate exercises such as walking and controlling your weight to stimulate your body to secrete more sleep-advancing substances.
Pay attention to mental health
Sleep problems in older adults are sometimes linked to psychological problems such as anxiety and depression. Maintaining an optimistic attitude and nurturing interests can help improve sleep.
