1. Milk: This is a food known to the public to have a sleeping effect. Milk contains two hypnotic substances: one is tryptophan, which can promote the nerve cells of the brain to secrete the neurotransmitter serotonin that makes people drowsy; the other is peptides that regulate physiological functions, among which The "opioid peptides" can combine with the central nervous system to exert opium-like anesthesia and analgesic effects, making people feel comfortable all over the body, helping to relieve fatigue and fall asleep. For people with neurasthenia caused by physical weakness, 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. It is often used to treat neurasthenia and melanoma caused by insomnia. Symptoms such as eye circles, forgetfulness and dreaminess. The general way to eat it is to mix it with black sesame seeds, pound it into a paste, and take 15 grams before going to bed. The effect is particularly good.
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3. Millet: Among all grains, millet contains color Amino acid is the most abundant. In addition, millet contains a lot of starch, which makes people feel full after eating. It can promote the secretion of insulin and increase the amount of tryptophan entering the brain.
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4. 30 lotus seeds (lotus hearts), water Fry it, add a little salt, and take it every night before going to bed to soothe the mind and replenish qi.
You can also use 1 to 2 grams of lotus seed green core and brew it with boiling water instead of tea.
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5. Longan rock sugar tea: prepare 25 grams of longan meat , 10 grams of rock sugar. Wash the longan meat, put it into a teacup with rock sugar, add boiling water, cover and simmer for a while, then drink. Take 1 dose a day, drink as you go, add boiled water as you drink, and finally eat longan meat. This tea has the functions of nourishing the heart and spleen, calming the nerves and improving the intelligence. It can cure excessive thinking, lack of energy, insomnia, dreaminess, palpitations and forgetfulness.
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6. Honey: Honey has the effect of nourishing the spleen and eliminating upset. Take 50 grams of honey with boiled water every night, which is beneficial to sleep.
Extended information
The dangers of poor sleep:
1. It can lead to depression
Over time, insufficient sleep and sleep disorders can lead to the development of depression. Insomnia and depression are inextricably linked. According to a 2007 survey of 10,000 people, those with insomnia were five times more likely to develop depression than those without insomnia. In fact, insomnia is often a precursor to depression.
Insomnia and depression go hand in hand. Lack of sleep can aggravate depression, which in turn can make it more difficult to fall asleep. On a positive note, treating sleep problems can help relieve depression, and vice versa.
2. Accelerate skin aging
Most people must have experienced sallow skin and swollen eyes after not sleeping for a few nights. But this proves that chronic sleep deprivation can lead to dull skin, wrinkles and 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 collagen in your skin, the protein that keeps your skin smooth and elastic. Deep sleep repairs skin tissue.
3. Cause serious health problems
Sleep disorders and chronic sleep deprivation can increase your risk of: heart disease, heart attack, heart failure, irregular heartbeat Qi, hypertension, stroke, diabetes. It is estimated that 90% of insomnia patients (people who have difficulty falling asleep and easily waking up) also suffer from other health problems.
4. Makes people forgetful and dull
Sleep plays a decisive role in a person's thinking and learning ability. Lack of sleep affects people's cognitive process in many ways. First, lack of sleep can impair a person's attention, alertness, concentration, reasoning and problem-solving abilities, which can lead to lower learning efficiency.
5. Impact on judgment
Lack of sleep will affect our understanding of things. Due to the inability to accurately assess and act wisely, this will affect people's ability to make reasonable judgments about events. . People who are sleep-deprived appear to be particularly prone to lapses in judgment.
In this world where the pace of life is accelerating day by day, sleeping less is becoming a symbol of glory. But sleep experts say it's a mistake to sleep less, and you may be doing more harm than good. Especially if you're working in a job where judgment is important, the effects of sleep deprivation can be a big problem.