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有哪些方法可以改善老年人失眠？

发布时间：導醫網 2021-09-30 來源：導醫網

　　有哪些方法可以改善老年人失眠？引起老年人失眠的原因有很多，如年齡和疾病的影響、環境的不適和心理因素等。長期失眠很可能會降低老年人的抵抗力，導致更多的疾病。因此，改善老年人的失眠是人們現在非常關注的問題。

　　有哪些方法可以改善老年人失眠？

　　1、改變睡眠環境。

　　如果老年人失眠是由于環境的噪音和不適引起的，應及時改變睡眠環境。因爲老年人睡眠淺，容易被細小的聲音和光線打擾。所以，老年人的臥室盡量選擇比較偏僻安靜的房間，窗簾也要選擇濃淡的。晚上睡覺盡量避免開燈，以免對眼睛造成刺激。睡覺的時候可以戴上眼罩，這對改善睡眠有很大的幫助。

　　2、調整心態。

　　很多老年人的失眠跟他們的心態有很大關系。比如日常生活中，大腦經常處于緊張或不安的情緒中，直接影響睡眠質量。所以睡覺的時候要放松，以平常心對待睡眠，不要太擔心睡不著。睡前可以選擇喝一杯熱牛奶，用熱水泡腳來舒緩心情，也可以選擇一些舒緩的輕音樂來舒緩心情，對睡眠有很大的幫助。

　　3、加強體育鍛煉。

　　許多老年人因爲日常生活中缺乏鍛煉而失眠。所以，如果身體允許，可以做一些簡單的運動，比如打太極或者散步。它不僅可以幫助老年人鍛煉身體，還可以放松他們的身心，這對提高睡眠質量有很大的幫助。

　　4、注意飲食。

　　爲了改善失眠，老年人在日常飲食中應盡量選擇清淡的食物，睡前不要吃太多的食物，尤其是辛辣的食物，並盡量避免。多吃能改善失眠的食物，如百合、桂圓、何首烏、牛奶等，可以改善睡眠。

　　如果老年人在日常生活中經常失眠，可以嘗試通過改變生活習慣和飲食習慣來改善。同時，他們應該適當增加鍛煉，減少白天的睡眠時間。如仍無好轉，應及時就醫，並根據醫生指導選擇合適的藥物進行治療。

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His first impulse was to rush out and declare his discovery. “No excitement—now, I wonder——” “I believe you!” Larry spoke earnestly, reassuringly. “It’s a perfectly reasonable explanation.” “But—what?” Then he saw it. They began to drop swiftly, coming ever closer to the field. And then they set down, safe and unmolested. Lawton stopped. To forbid him swearing was to forbid him speech. He shuffled ahead in silence. "I can shoot, myself, when it comes to that," suggested Stone. The Lords Justices having met, appointed Joseph Addison, afterwards so celebrated as a writer, and even now very popular, as their secretary, and ordered all despatches addressed to Bolingbroke to be brought to him. This was an intimation that Bolingbroke would be dismissed; and that proud Minister, instead of giving orders, was obliged to receive them, and to wait at the door of the Council-chamber with his bags and papers. As the Lords Justices were apprehending that there might be some disturbances in Ireland, they were about to send over Sunderland as Lord-Lieutenant, and General Stanhope as Commander-in-Chief; but they were speedily relieved of their fears by the intelligence that all had passed off quietly there; that the Lords Justices of Ireland, the Archbishop of Armagh, and Sir Constantine Phipps, who had been more than suspected of Jacobitism, had proclaimed the king on the 6th of August, and, to give evidence of their new zeal, had issued a proclamation for disarming Papists and seizing their horses. The proclamation of George passed with the same quietness in Scotland, and no king, had he been born a native, in the quietest times, could have succeeded to the throne more smoothly. Eighteen lords, chiefly Whigs, were nominated by the new king to act as a Council of Regency, pending his arrival, and the Civil List was voted by Parliament. "I'll go it if there's a million of 'em," said he to himself. "I'll save these two fellers anyway, if there's any good in 45-caliber bullets in their carcasses. I'm jest achin' to put a half-ounce o' lead jest where that old scoundrel hatches his devilment." "I thought you little brats was ordered to stay behind with the things," he gasped. Norma didn't want to argue, but the argument went on in Dodd's mind, and it still continued, circling in his mind like a buzzard. There was nothing he could do about it, nothing Norma could do about it. He avoided even the thought of seeing her for a few days, and then he found himself making an excuse to go over to Building One. He met her there, after lounging about for hours. "We've got to try," Norma said earnestly. She saw now what she was—her husband's victim, the tool of his enterprise. He had never really loved her. He had been attracted by her—her beauty, her gentleness, her breeding, had appealed to him. But that was not why he had married her. He had married her for her money, which he was now spending on his farm, and he had married her because he wanted children and she was the most suitable mother he could find. He had never really loved her. "Reuben knows he's a nice lad, and he knows I know he's a nice lad. Hasn't he got a lovely brown skin?" "Come in, and we'll have a talk. Father's out, and mother's upstairs." The court-yards were thronged with the retainers of the Baron, beguiling the hour until the ceremony called them into the hall. This apartment, which corresponded in magnificence and beauty with the outward appearance of the noble pile, was of an oblong shape. Carved representations of battles adorned the lofty oaken ceiling, and suspended were banners and quarterings of the Sudley and De Boteler families. Ancestral statues of oak, clad in complete armour, stood in niches formed in the thick walls. The heavy linked mail of the Normans, with the close helmet, or skull cap, fastened under the chin, and leaving the face exposed, encased those who represented the early barons of Sudley; while those of a later period were clad in the more convenient, and more beautiful armour of the fourteenth century. The walls were covered with arms, adapted to the different descriptions of soldiers of the period, and arranged so, as each might provide himself with his proper weapons, without delay or confusion. "Stephen Holgrave!" cried the devotee, jumping up, "what brings you here at such an hour?" "Insolent priest!" interrupted De Boteler, "do you dare to justify what you have done? Now, by my faith, if you had with proper humility acknowledged your fault and sued for pardon—pardon you should have had. But now, you leave this castle instantly. I will teach you that De Boteler will yet be master of his own house, and his own vassals. And here I swear (and the baron of Sudley uttered an imprecation) that, for your meddling knavery, no priest or monk shall ever again abide here. If the varlets want to shrieve, they can go to the Abbey; and if they want to hear mass, a priest can come from Winchcombe. But never shall another of your meddling fraternity abide at Sudley while Roland de Boteler is its lord." "I am commanded," said he, "by King Edward, to deliver you to the Lord de Boteler's steward. Here is the royal mandate;" and he drew from his pocket a parchment bearing the privy signature. "No, steward," said the spokesman of the smiths, "you are no prisoner—you are at liberty to go as soon as you like; and I would advise you, as a friend, to go quickly, for we men of the forest are not like your Sudley folk." Calverley, in some measure, re-assured by the unexpected mildness of this reply, quickly said, "Is not the father with Tyler?" asked Merritt. 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