Adequate Exercise: Insufficient physical activity can lead to spleen deficiency and insufficient qi and blood, ultimately resulting in insomnia.

Therefore, it's essential to engage in regular physical exercise to enhance physical fitness.

To ensure good sleep quality, it's advisable to engage in moderate aerobic exercise every day, such as brisk walking.

Exercise should be performed appropriately, lasting approximately 40 minutes with slight sweating.

Monitoring one's heart rate is recommended, with a preferable rate not exceeding 110-120 beats per minute, and avoiding excessive fatigue.

 

Balanced Diet: Overeating can harm the stomach, leading to discomfort that affects sleep quality.

Therefore, it's crucial to consume a moderate amount of food for dinner, focusing on light and easily digestible options.

Remember to avoid consuming stimulating beverages such as coffee or strong tea before bedtime.

Although some individuals may not subjectively feel sleep disturbances after consuming large amounts of coffee, chocolate, cola, tea, or other stimulating foods or beverages at night, research suggests that such consumption can subtly affect deep sleep.

To improve sleep quality, consider drinking half a cup of warm milk before bed to soothe the nerves and facilitate sleep.

 

Emotional Regulation: Avoiding excessive tension, excitement, anxiety, depression, panic, anger, and other negative emotions can contribute to a relaxed mood, fostering a peaceful approach to life.

Listening to soothing music before bed, with a timed shutdown feature, can help induce sleep gradually.

 

Establishing Good Sleep Habits: Maintain a consistent bedtime and wake-up time.

For some elderly individuals, excessive bed rest or extended nap times during the day (ideally, naps should not exceed 0.5 hours, but can be extended to 1 hour if necessary) may lead to nighttime insomnia. 

Dinner should be light, avoiding overeating, and abstaining from strong tea, coffee, and smoking.

Before bedtime, avoid engaging in stimulating activities and cultivate a habit of going to bed at a regular time.

 

Ensuring a Tranquil Sleep Environment: Ensure that the bed is comfortable, the bedroom lighting is soft, and make efforts to minimize noise and eliminate various external factors that may disrupt sleep.