1, milk: this is known to the public a sleepy food. Milk contains two kinds of hypnotic substances: one is tryptophan, which can promote the brain nerve cells to secrete the neurotransmitter that makes people drowsy - pentazocine; the other is the peptide that has a regulatory effect on physiological functions, of which "opioid peptide" can be combined with the central nervous system, play a similar opium Anesthesia, analgesic effect, so that people feel comfortable, conducive to lifting fatigue and sleep. For people who are weak and lead to neurasthenia, the sleeping effect of milk is more obvious.

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2, walnuts: walnuts are not only rich in nutrients, but also can be used to improve sleep, often used to treat nervous exhaustion General eating method is and black sesame with, pounded into a paste, 15 grams before bedtime, the effect is particularly good.

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3, millet: in all grains, millet is richest in tryptophan. In addition, millet contains a lot of starch, after eating it is easy to produce a sense of warmth and satiety, can promote the secretion of insulin, improve the number of tryptophan into the brain.

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4, Lotus seed (Lotus heart) 30, decocted in water, with a pinch of salt, every night before bedtime to serve, can be calm and replenish the gas. Also available lotus seed green core 1 to 2 grams, boiled water brewing tea.

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5, longan icing sugar tea: 25 grams of prepared longan meat, 10 grams of rock sugar. Wash the longan meat, with rock sugar into the cup of tea, boiling water, cover and smothered for a while, you can drink. Daily 1 dose, drink with the punch, drink with the addition of boiling water, and finally eat longan meat. This tea has the function of tonifying the heart and spleen, tranquilizing the mind and benefiting the intellect. It can cure overthinking, mental instability, insomnia and dreaming, palpitations and forgetfulness.

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6, honey: honey has a tonic to nourish the spleen in addition to the effect of distraction, 50 grams of honey every night with a punch of water to take. In favor of sleep.

Expanded

The harm of poor sleep:

1, can lead to depression

Over time, sleep deprivation and sleep disorders can lead to the generation of depression. Insomnia and depression have an inseparable correlation. According to a survey of 10,000 people in 2007, those who suffered from insomnia were up to five times more likely to develop depression than those who did not suffer from insomnia. In fact, insomnia is often a precursor to depression.

Insomnia and depression go hand in hand, with sleep deprivation exacerbating depression, which in turn can make it more difficult to sleep. On a positive note, treating sleep problems can help with depression and vice versa.

2, accelerated skin aging

I'm sure most people have experienced waxy skin and puffy eyes after a few nights without sleep. But this proves that chronic sleep deprivation can lead to dull skin, wrinkles, and can bring about dark circles under the eyes. When you don't get enough sleep, your body releases more of the stress hormone cortisol. Excess cortisol breaks down the collagen in your skin, the protein that keeps your skin smooth and elastic. Deep sleep repairs skin tissue.

3. Triggers Serious Health Problems

Sleep disorder problems as well as chronic sleep deprivation can increase your risk of these diseases: heart disease, heart attack, heart failure, arrhythmia, high blood pressure, stroke, and diabetes. It's estimated that 90% of insomniacs (people characterized by difficulty falling asleep and waking up easily) also have some other health problems.

4, forgetfulness and stupidity

Sleep plays a decisive role in a person's ability to think and learn, and lack of sleep affects the cognitive process in many ways. First of all, lack of sleep can impair attention, alertness, concentration, reasoning and problem-solving ability, which can lead to your learning efficiency becomes low.

5. Impairment of judgment

Lack of sleep affects our understanding of things, and this affects people's ability to make sound judgments about events due to an inability to accurately assess and act wisely. People who are deprived of sleep seem to be particularly prone to lapses in judgment.

In a world where the pace of life is increasing, sleeping less is becoming a badge of honor. But sleep experts say the act of getting less sleep is wrong, and you may be losing more than you gain. Especially if you're in a job where judgment is paramount, the effects of sleep deprivation will likely be a big problem.