What can elderly people eat to improve their sleep if they have trouble falling asleep?

If the elderly in your family always have difficulty falling asleep at night, consider improving the situation from both diet and environment. Insomnia in the elderly may be related to environmental factors or improper diet, or it may be due to health issues such as neurasthenia, vegetative nerve dysfunction, or depression. Different methods can be adopted to improve sleep quality based on different causes.

1. Adjustment of Environmental Factors

Sometimes, simple environmental adjustments can help the elderly get better sleep. If the room temperature is too high or too low, it may interfere with sleep. Maintaining the indoor temperature between 20°C and 25°C and ensuring good air circulation can significantly improve sleep quality. Comfortable bedding and a quiet sleep environment are also important.

2. Impact of Diet

Diet plays an important role in sleep. The elderly can try drinking a cup of warm milk before bedtime, as the tryptophan in milk helps promote sleep. In addition, foods rich in magnesium, such as nuts and spinach, also help relax the nerves and improve sleep.

3. Management of Neurasthenia

As people age, many may experience neurasthenia, which can lead to insomnia. Under a doctor's guidance, nourishing nerve medications such as Anshen Bunao Ye or Zaoren Anshen Capsule can be taken for management. Moderate sedative-hypnotic drugs like Estazolam may also be helpful, but medical advice must be followed.

4. Relief of Vegetative Nerve Dysfunction

Long-term mental stress may lead to vegetative nerve dysfunction, affecting sleep. It is recommended that the elderly improve this situation by adjusting their mindset and reducing stress. Listening to soothing music or practicing relaxation techniques such as deep breathing can also help alleviate stress.

5. Impact of Depression

If insomnia is accompanied by low mood, it may be related to depression. Family support and effective communication are very important, and psychological counseling from a psychologist can be sought if necessary. While trying these methods, maintaining a regular schedule is also key to improving sleep. If the elderly experience persistent insomnia or accompanying symptoms, it is recommended to seek medical attention promptly to rule out other potential issues such as hyperthyroidism. Through comprehensive adjustments and professional guidance, it is believed that better sleep can be achieved for the elderly.