Therefore, insomnia is also divided into mental insomnia and physiological insomnia, and the lack of supply of some nutrients in the body belongs to the category of physiological insomnia.
Not only that, physiological insomnia is caused by lack of nutrition, which will naturally lead to other abnormal health conditions, such as weakness, listlessness and memory loss. In the long run, the endocrine balance of the body will be broken, which will have a substantial impact on our health. Therefore, it is very necessary to recognize the basic nutrients that affect sleep and supplement them in time.
0 1, often insomnia, what nutrition may the body lack?
If physiological insomnia often occurs, it is often the lack of the following two nutrients:
The first nutrient: vitamin b6.
I believe everyone has heard of vitamin B, and vitamin b6 is a member of the vitamin B family.
Vitamin b6 mainly acts on our nervous system. In other words, it is like a regulator of our nerves, controlling our brain to sleep when it is time to sleep and get up when it is time to get up.
On the contrary, if the body lacks vitamin b6, the control of the sleep biological clock on the brain will be weakened, the regulation will be disordered, and the natural sleep time will become unstable and easy to lose sleep.
Doctor's supplementary plan: If you want to supplement vitamin b6, you can try chicken, fish, egg yolk, beans and other foods. You can also take vitamin b6 supplements to intervene, but you should take them under the guidance of a doctor, Yamatonokusushi.
The second nutrient: vitamin C.
Vitamins and other substances mainly play a catalytic role in our body, so some necessary physiological activities are also inseparable from their participation.
Vitamin C is an important antioxidant vitamin, which can not only help our body to eliminate oxidative free radicals, delay the aging of the body, but also promote the synthesis of neurotransmitters in the body, thus helping us sleep.
On the other hand, if the body lacks vitamin C, not only will the aging speed of cells be accelerated, but our sleep quality will also be affected by the lack of neurotransmitters, resulting in insomnia symptoms.
Doctor's supplementary plan: There are many ways to supplement vitamin C. For example, some fruits, such as winter dates, lemons and oranges, can also take vitamin tablets.
However, it should be noted that vitamin C should not be taken too much at one time, because vitamin consumption in the body is not serious, and it is easy to accumulate after excessive intake, which will cause symptoms of vitamin poisoning. Therefore, the intake of insomniacs needs to be reasonably controlled and taken in strict accordance with the instructions.
The above two nutrients are generally lacking in people with physiological insomnia, and are relatively easy to ingest in daily life. Friends with insomnia symptoms may wish to adjust their recipes to increase the intake of such nutrients.
In addition, anthocyanins, oryzanol and other elements that are less needed by the human body can also improve the quality of sleep. Friends can take it properly, stimulate the central nervous system by regulating endocrine, and then improve sleep.
It may be abstract to list the nutritional elements that insomnia patients may lack, but in fact, these can be reflected in their daily diet.
In other words, some common foods, if properly increased, can also improve our insomnia symptoms.
02. What foods can I eat in my daily life to improve the symptoms of insomnia?
1) milk
Milk can be said to be the most typical food to relieve insomnia. For people with mental insomnia, milk has the function of calming mood and relieving fatigue, which can better promote sleep.
For people with physiological insomnia, milk can warm the stomach, provide protein and energy necessary for the human body, better help the body to regulate health, and naturally help us sleep better.
2) Nuts such as almonds
Almonds are rich in calories and protein, which can provide enough energy to maintain health. Not only that, almonds also contain a substance called tryptophan.
Tryptophan can relax the muscles of the human body and make the whole body relax. This has the effect of regulating sleep. But it should be noted that almond is high in fat and calories, and eating too much may lead to obesity. Friends who have this tendency and trouble should eat properly so as not to burden their bodies.
3) Lotus seeds
In the view of Chinese medicine, lotus seeds are sweet and slightly cold, and have the effect of nourishing the heart and calming the nerves. These functions are consistent with the symptoms of insomnia, and naturally they can also help people with insomnia to relieve symptoms.
From the point of view of modern medicine, lotus seeds contain many sedative components such as liensinine and aromatic glycosides, which can help our body secrete insulin more efficiently. Insulin acts on the body and can also make us fall asleep faster.
There are actually many choices about what to eat for insomnia, such as jujube, mulberry and coconut. But some people have different views:
Compared with food, they prefer to take drugs to help them fall asleep, thinking that this intervention is more thorough and effective, but is there a health risk?
03, taking medicine to help sleep, will it cause health hazards?
At present, the common hypnotics are benzodiazepines, melatonin receptor drugs and other types of hypnotics.
Benzodiazepines belong to sedative drugs. By forcibly calming the nervous system, the excitability is reduced and the purpose of falling asleep quickly is achieved. The advantages of this medicine are fast sleep and high sleep quality.
Melatonin drugs improve sleep by acting on melatonin receptors, and then make people fall into deep sleep, which is in line with the natural physiological mechanism of human body to some extent.
However, other sleep AIDS generally have large side effects, such as respiratory depression, dizziness during the day, muscle numbness and other adverse reaction symptoms. The effect of sleep AIDS is not obvious, and sleepwalking, dreaminess and other phenomena that affect sleep quality are prone to occur.
As a doctor, it is still not recommended that you use drugs to help you sleep. After all, drugs are toxic in three aspects, and no matter how much they are taken, they will bring metabolic burden to the liver, which is not good for health.
If you insist on using drugs to help you sleep, try not to choose benzodiazepines or other drugs to help you sleep. These drugs have great side effects and do pose great health risks.
Relatively speaking, you can choose a small amount of melatonin drugs. Compared with other drugs, the side effects, dependence and adverse reactions are lower, but you can't eat too much. Please also pay attention.
Conclusion: Insomnia often plagues a large number of people and has a negative impact on their work and life, but this does not mean that insomnia cannot be solved. Try to adjust the diet that suits you from the daily diet and other aspects, and you may get a lot of improvement. By the way, unless absolutely necessary, it is still not recommended to use sleep AIDS. Even if you use it, you should take it selectively and be responsible for your health.