Bananas, pineapple and warm milk for insomnia

Contrary to popular belief, sleep disorders in the elderly are not a consequence of aging, because the amount and need for sleep changes through different periods of life, and the elderly may even need more than eight hours of sleep, experts point out.

Research by the American Sleep Association shows that adults need 7,5 to 9 hours of sleep, but it's important to pay attention to how much time you sleep at once.

Otherwise, sleep problems can be caused by various health problems, disruption of life routine or stress.

People over the age of 60 are also more sensitive to stimuli such as noise, excessive heat or cold, and those suffering from arthritis, kidney problems or depression will also have problems sleeping.

Insomnia is characterized by problems with falling asleep, frequent awakenings during the night, premature awakening and a feeling of tiredness and irritability that is especially pronounced immediately after getting up.

Also, according to experts, it is necessary to distinguish occasional insomnia that lasts for several days and occurs periodically from chronic insomnia for which medical help should be sought.

Experts believe that for good sleep it is necessary to exercise for at least 20 minutes four times a week, and it is especially recommended to walk fast, run, dance, swim..., because exercise relieves the body of stress and strengthens it, which is an important prerequisite for good sleep because it deepens breathing and strengthens the cardiovascular system.

Instead of television, listening to music, meditating or reading literature that makes a person happy and calm is recommended before going to bed.

Drinks with caffeine should also be limited and drunk in the morning hours, and alcohol should be forgotten.

In terms of nutrition, the last meal of the day should be at least half an hour before going to bed, with pineapples, bananas, warm milk and biscuits to help you sleep better.

If a person suffers from chronic insomnia caused by other health problems, medicines should be prescribed exclusively by a family doctor, and before taking sedatives, all natural ways to sleep better should be tried, experts point out, reports Nezavisne.