“入睡难，醒得早，总起夜”，这是不少老人遇到的睡眠问题，其实，有些“病因”就在生活方式中。比如，不少老人习惯睡前出去走走，但晚上睡觉前两小时不宜再外出散步，以免影响睡眠。

"Sleep is difficult,Wake up early,Always a night",This is a lot of old people sleep problems,In fact,Some of the"The cause"In the way of life.Such as the,A lot of the old man used to go out for a walk before sleeping,But should not be out for a walk two hours before he goes to bed at night,So as not to affect the sleep.

　　美国国家睡眠基金会指出，散步时体温升高，人的大脑会得到降低体温的信号，体温降低使人放松，因而可以促进睡眠。但如果睡前两小时内还外出散步，离入睡时间太近，不足以使身体降温，也就是说，身体还处于较兴奋状态，反而不利入睡。因此，最好将晚上散步时间稍微提前些。世界健康生活方式促进会联合总会主席夏登杰教授介绍说，睡前散步的时间最好控制在10—30分钟，这个时间段的散步有利于促进全身的气血循环，还可以借此舒缓情绪，利于睡眠。需要注意的是，如果室外风大，或气温较低，则应尽量把散步的地点改在室内进行，以免散步时受风寒导致疾病。

The national sleep foundation points out,Walk a high body temperature,The human brain will get lower temperature signal,Hypothermia make people relax,Thus it can be promote sleep.But if still go out for a walk in two hours before sleep,Before it's time to sleep too close,Not enough to cool the body,That is to say,Body is still in the excited state,Adverse instead to fall asleep.so,It is best to walk at night time a little early.The world council for the promotion of healthy lifestyles, chairman of the federation of Xia Dengjie professor said,Walk before sleeping time best control in 10 to 30 minutes,This period of walking is beneficial to promote the whole body of qi and blood circulation,Can also take this slow mood,Good for sleep.It is important to note,If it's windy outside,Or the temperature is low,You should try to change my walking site in indoor,To avoid walking by the wind chill, leading to illness.

　　南京市中西医结合医院消化内科刘万里副主任中医师介绍说，散步有助于促进胃酸的分泌，胃溃疡等脾胃虚弱的患者睡前散步时间也不宜过长。散步之后，不妨用热水泡个脚，双脚浸入40℃左右的热水中，15—20分钟后，双脚血管就会适度扩张，末梢血管的血流更顺畅，减轻心脏的负担。揉搓腹部可增加腹肌和肠平滑肌的血液流量，不但有利于入睡，还能提高第二天的排毒效率。南京市中西医结合医院音乐疗法门诊副教授李靖介绍说，《春江花月夜》、《二泉映月》、《摇篮曲》等和声简单、旋律变化小、缓慢轻悠的二胡曲、箫曲或钢琴曲等都有助于促进睡眠，老人睡前可以适当听听这些音乐。▲

Combine traditional Chinese and western medicine hospital of nanjing LiuWanLi of digestive diseases, deputy director of the doctors said,Walking helps promote the secretion of stomach acid,Peptic ulcer patients with spleen and stomach weak walk time also shoulds not be too long before going to bed.For a walk after,Might as well with hot bubble foot,Your feet into the hot water around 40 ℃,15-20 minutes later,Feet of blood vessels will moderate expansion,Peripheral vascular blood flow more smoothly,Reduce the burden of the heart.Rub your belly can increase abdominal muscle and blood flow of intestinal smooth muscle,Not only is conducive to sleep,Also can improve the efficiency of the second day of detoxification.Associate professor of nanjing music therapy combining Chinese and western medicine hospital outpatient excavate said,[Spring moonlit]/[Two springs on]/[A lullaby]Harmony, such as simple/Melody change small/Slow light of erhu music/Xiao song or the piano can help promote sleep,The old man can be appropriate to listen to the music before sleep.Bring about