Modern people’s lives are stressful. They stay up late, work overtime, and are tired from running around... There are always countless trivial things in life and work that make you worry. It was hard to get through the day and at night, when I closed my eyes, my mind was filled with messy thoughts.

According to a survey by the World Health Organization, about 27% of people worldwide have sleep disorders, and the incidence of insomnia in China is as high as 38%. In other words, nearly 4 out of every 10 Chinese people suffer from insomnia!

Difficulty falling asleep, shallow sleep, frequent dreams, early awakening... are actually symptoms of insomnia!

Another situation is that sometimes after sleeping for seven or eight hours, I still feel dizzy when I get up in the morning, my limbs are weak, I have no strength, and I am listless...

Once insomnia or poor sleep occurs, people begin to become weak and old, with a sallow complexion, sagging skin, hair loss, mental confusion, memory loss, and irritability.

If this situation is not adjusted in time, the damage to the body will slowly accumulate and increase. Over time, it will also destroy the body's major systems, lead to endocrine disorders, metabolic disorders, and the probability of causing various diseases is higher than People who sleep normally are taller.

5 types of foods that can make you unable to sleep after eating too much

People who are sleeping soundly are all similar, and people with insomnia have their own reasons.

It may be that it is difficult to sleep due to illness or pain, or it may be that anxiety makes you restless. However, regarding insomnia, most people ignore the reason closest to life-diet.

Some foods and sleep seem to be innately incompatible. Eating too much may make you toss and turn every night.

Jackie Lynch, a nutritional therapist in London, England, said that in order to ensure high-quality sleep, in addition to food and drinks, eating time is also very critical.

1. Eating too many sweets or refined carbohydrates

Eating these foods before going to bed can easily activate insulin, lower blood sugar, lead to stress reactions, and release more cortisol and adrenaline. Put the body into a state of alertness. Sleeping on an empty stomach can also make falling asleep more difficult because blood sugar is too low.

Correct way to eat:

2. Eat cheese and other foods rich in tyramine at night

Fermented foods such as cheese, cured meats, kimchi and sauerkraut contain Tyramine promotes the secretion of the neurotransmitter norepinephrine, excitating the brain, accelerating heart rate, and raising blood pressure, making it difficult to fall asleep and causing migraines in sensitive people.

Correct way to eat:

Try to avoid the above-mentioned tyramine-rich foods after dinner or after 8 pm.

3. Love to eat processed snacks and multi-MSG dishes

In order to enhance the freshness, many processed snacks or ready-to-eat foods, fried chicken nuggets, fried potato chips, fried corn chips and other foods are added with MSG. There is monosodium glutamate (the main ingredient of MSG). The substance causes insomnia in sensitive people and causes symptoms such as heart palpitations, headaches, fatigue and muscle pain.

Correct way to eat:

4. Take vitamin B after 4 pm

Vitamin B plays a vital role in the body’s energy production process. Taking it at night may disrupt sleep or cause dreaminess due to overstimulation. Magnesium has the function of calming the nervous system, regulating stress response, and relieving muscle tension, and can be taken at any time.

Correct way to eat:

It is best not to supplement vitamin B complex after 4 pm, otherwise it will easily cause the brain to be too awake and unable to fall asleep.

5. Eating too much red meat, butter, and spices at night

Indigestion, acid reflux, or bloating can all lead to insomnia. Overeating at dinner or eating too much red meat, cheese, cream and other greasy and spicy foods can cause indigestion and make it difficult to sleep.

The correct way to eat:

5 kinds of food are good for sleep

If you eat food that makes you unable to fall asleep, it is natural to have food that helps you sleep. Australian nutritionist Dr. Rick Hay has summarized 5 foods that are good for sleep to help you sleep well all night until dawn.

A study published in the "Asia-Pacific Journal of Clinical Nutrition" found that L-theanine, which is rich in green tea, black tea and white tea, can increase alpha brain wave activity, promote relaxation and improve sleep quality. But don’t drink strong tea before going to bed.

Cinnamon helps lower blood sugar levels in people with type 2 diabetes and also soothes the nervous system. Drink a small bowl of cinnamon porridge before going to bed and you will wake up more energetic.

The adrenal glands release stress hormones, and a busy life can easily cause stress hormone levels to rise and increase anxiety. Licorice has tonic properties for the adrenal glands and has long been used as a natural remedy to combat depression.

Studies have found that the compound "Haman" in passion fruit has a sedative effect and helps promote sleep.

Insufficient intake of vitamin C can easily lead to poor sleep. Lemons and oranges are rich in vitamin C, which can enhance immunity, calm emotions, and reduce psychological stress.

5 dietary remedies to help you fall asleep in bed

Many people suffer from insomnia. In fact, according to traditional Chinese medicine, sleep can be regulated through diet. Today Xiaojian will recommend several sleep-aiding dietary remedies for different physical conditions.

Lily and Lotus Seed Porridge

Take 30 grams each of dried lily, lotus seeds (with core, soaked in water), rock sugar, and 100 grams of rice. Put dried lilies, japonica rice, and lotus seeds together in a pot and cook. When they are almost cooked, add rock sugar.

This porridge clears heat, nourishes yin, moistens the lungs and calms the nerves. It is suitable for people with insomnia, dreaminess, strong heart fire, anxiety and irritability.

Wild jujube kernel porridge

15 grams of wild jujube kernel powder and 100 grams of japonica rice. First cook the japonica rice, then add the minced jujube kernels and cook for 5 minutes.

It has the effect of nourishing the mind, calming the nerves, calming the mind and stopping sweating. It is suitable for people with insomnia, dreaminess, palpitations, upset, physical weakness and excessive sweating.

Gan Mai Zao Lotus Root Soup

1. 250 grams of lotus root, 75 grams of wheat, 12 grams of licorice, 5 red dates, and 3 grams of salt.

2. Wash the wheat, soak in water for 1 hour, soak the red dates until soft, and remove the stones.

3. Boil wheat, licorice and red dates with water, add lotus root and cook over low heat until soft, then add salt to taste.

This soup is beneficial to qi and blood, calms the mind and calms the mind, and is especially suitable for insomniacs with poor complexion.

Mulberry water

Add 60 grams of fresh mulberry, add water to boil, then simmer over low heat for 10 minutes, take it 1 hour before going to bed every night.

Mulberry is sweet in taste and cold in nature. It has the functions of nourishing the liver and kidneys, calming the mind and improving intelligence, nourishing blood and nourishing yin, producing body fluids and quenching thirst, moisturizing the intestines and laxative, improving eyesight and ears, and blackening the beard and hair. It is especially suitable for people with insomnia. People with constipation, anemia, hair loss, whiteheads, and tinnitus should take it.

Stewed black-bone chicken with chestnuts and red dates

Wash and cut 1 black-bone chicken into pieces. Add 20 shelled chestnuts and 20 red dates into a casserole, add water, and cook over a slow fire. Stew until chicken is cooked through.

This recipe has the effects of strengthening the spleen and stomach, tonifying the kidneys and replenishing essence. It is suitable for insomnia and dreaminess caused by weak spleen and stomach, insufficient qi and blood, accompanied by loss of appetite, weakness in the limbs, soreness in the waist and knees, and irregular menstruation in women. tune.

Millet and Red Date Porridge

60 grams of millet, 6 jujubes, cored, and 30 grams of honey. Make porridge with millet and jujube. After the porridge is ready, add honey and eat it before going to bed. Traditional Chinese medicine believes that poor spleen and stomach function will lead to poor sleep quality.

Millet and red dates can nourish the spleen and stomach, and are suitable for insomniacs with incompatibility between the spleen and stomach.

Jujube Ganmai Comfort Tea

Add 12 jujubes, 30 grams of wheat, 6 grams of licorice, and 9 grams of Albizia julibrissin. Add water to the boil and simmer over low heat for 5 minutes. After cooling, add honey and take 1 dose per day instead of tea.

This tea has the effects of replenishing qi, strengthening the spleen, calming the mind and calming the mind, and is very suitable for patients with menopausal syndrome.

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