What are the dietotherapy methods for insomnia 1
1 What are the dietotherapy methods for insomnia?
Lily lotus seed porridge: take 30g of dried lily, lotus seed (with core and soaked in water), 30g of crystal sugar and 0/00g of rice/kloc. Dry lily, japonica rice and lotus seeds are boiled together in a pot, and rock sugar is added when they are almost cooked. This porridge is a dietotherapy method for clearing away heat and nourishing yin, moistening lung and calming nerves, and insomnia. It is suitable for people who suffer from insomnia, dreaminess, intense heart fire and anxiety.
Ziziphus jujuba seed porridge: Ziziphus jujuba seed powder15g, japonica rice100g. Cook the japonica rice first, and then cook the minced Ziziphus jujuba seeds for 5 minutes. It has the effects of nourishing the heart, calming the mind and stopping sweating, and is suitable for people with insomnia, dreaminess, palpitation, upset, physical weakness and excessive sweating.
Ganmai jujube lotus root soup: lotus root 250g, wheat 75g, licorice12g, red dates 5g, salt 3g. Wash wheat and soak in water 1 hour; Soak the red dates until soft, and remove the core. Boil wheat, licorice and jujube in water, add lotus root and simmer until soft, and finally add salt to taste. Diet therapy for insomnia, this soup has the functions of benefiting qi and nourishing blood, calming the heart and calming the nerves, and is especially suitable for insomnia with poor complexion.
2. Types of insomnia
Insomnia can be divided into primary and secondary types according to the etiology.
Primary insomnia
Usually, there is a lack of clear etiology, or insomnia symptoms remain after the possible causes of insomnia are eliminated, which mainly include three types: psychophysiological insomnia, idiopathic insomnia and subjective insomnia.
Secondary insomnia
Including insomnia caused by physical diseases, mental disorders, drug abuse, etc., as well as insomnia related to sleep disordered breathing and sleep dyskinesia.
3. What are the diagnostic criteria for insomnia?
Diagnostic criteria of adult insomnia in China: Insomnia shows difficulty in falling asleep for more than 30 minutes; Sleep quality: Sleep quality declines, sleep maintenance is impaired, the number of awakenings throughout the night is ≥2, and the sleep quality declines. Total Sleep Time The total sleep time is reduced, usually less than 6 hours.
How to prevent insomnia in daily life
1, develop good living habits, follow the natural laws of sleep, and develop the habit of getting up regularly in the morning and going to bed regularly at night.
2. Have a certain amount of exercise every day, but it is not suitable for sleeping. Always wash your feet with hot water before going to bed every day.
3. Avoid noise in the bedroom.
4. The light in the bedroom is mild, and the temperature should not be too high or too low. Generally, 20℃ is appropriate.
5. Don't be too hungry and full before going to bed. Eat more sunflower seeds, jujube, honey, millet, milk, etc. in the diet; You can drink millet, lotus seeds, red dates and lily porridge at night; Try not to drink tea, coffee or coke after noon; Don't drink too much before going to bed; Hunger can affect sleep, and a cup of hot milk before going to bed can help you fall asleep.
6. Relax your mind before going to bed. When you are upset and can't sleep, don't lie in bed for a long time. You can turn on the light to do something and go back to sleep when you are tired.
7, the so-called less sleep during the day, increase activities: after retirement, the elderly have less daytime activities, longer daytime sleep time and shorter nighttime sleep time. Due to the lack of daytime activities, it often affects the quality of sleep at night, which shows that sleep becomes shallow, easy to wake up, and wakes up early, but feels sleepy in the daytime. Therefore, the elderly should try to stay awake during the day to ensure high-quality sleep at night. Of course, it's not that you don't want to sleep less during the day. When you feel sleepy at 1 or 2 o'clock in the afternoon, you can naturally sleep less for a while,15-30 minutes. Wash before going to bed and watch less TV: Old people like watching TV, but they should not watch it too late or go to bed too late at night. Don't lie on the sofa until you see "good night", which will easily lead to poor sleep quality and even insomnia.
What are the dietotherapy methods for insomnia? 2 Pig heart jujube kernel soup pig heart 1 piece, Ziziphus jujuba seed and Poria cocos each15g, and polygala tenuifolia 5g. Cut the pig heart in half, wash it, put it in a clean pot, then put the cleaned Ziziphus Spinosae seed, Poria cocos and Polygalae together, add a proper amount of water and set it on fire, boil it with strong fire, skim off the floating foam, and simmer until the pig heart is cooked. Daily 1 dose, eat heart and drink soup. This soup has the functions of nourishing blood, nourishing the heart, benefiting the liver and calming the mind. It can be used for treating palpitation, restlessness, insomnia, dreaminess, and memory loss caused by deficiency of heart, liver and blood.
Gastrodia elata mixed rice
Take 5 grams of Gastrodia elata, japonica rice 1 00g, chicken 25g, bamboo shoots and carrots 50g each, fragrant shavings and taro/kloc-0 each, and appropriate amount of soy sauce, cooking wine and sugar. Soak gastrodia elata for about 1 hour to make it soft, then cut chicken into pieces, and cut bamboo shoots and washed carrots into small pieces; Peel taro, wash it with water and make it fragrant, and cut it into filaments. Clean japonica rice, put it into the pot, add seasonings such as big vermicelli and white sugar, and cook it into thick rice with low fire, once a day for lunch or dinner. This meal has the effects of strengthening the brain, strengthening the body, calming and sleeping. It can be used to treat dizziness, insomnia, dreaminess and amnesia.
Longyan rock sugar tea
25 grams of longan meat, rock sugar 10 grams. Wash the longan pulp, put it in a teacup with rock sugar, boil water, cover it for a while, and then drink. Daily 1 dose, drink with water, add boiling water with water, and finally eat longan. This tea has the functions of nourishing the heart and spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.
Yuanzhi jujube porridge
0/5g of polygala tenuifolia/kloc-,0/0g of fried Ziziphus jujuba seeds/kloc-,and 75g of japonica rice. Clean polished round-grained rice, put it into an appropriate amount of water pot, add the cleaned polygala tenuifolia and Ziziphus jujuba seeds, boil it with high fire and turn it to low fire to make porridge, which can be eaten at night. This porridge has the effects of calming the heart, calming the nerves, strengthening the brain and improving intelligence, and can be used to treat fright, insomnia, amnesia and other symptoms caused by blood deficiency in the elderly.
Bai mai an Shen yin
25g of wheat, 20g of lily, 5g of lotus seed meat and 5g of Polygonum multiflorum Thunb., 2g of jujube and 6g of licorice. Wash wheat, lily, lotus seed, fleece-flower stem, jujube and licorice separately, soak them in cold water for half an hour, pour them into a clean pot, add water to 750 ml, boil them with high fire and cook them with low fire for 30 minutes. Filter the juice, store it in thermos flask, stew it twice, put it together and drink it at any time. This drink has the effects of benefiting qi and nourishing yin, clearing away heat and calming the nerves. Can be used for treating mental disorder, vexation, dryness, insomnia, dreaminess, palpitation, shortness of breath, hyperhidrosis, etc.
Stewed pork heart with Baiziren
Semen Platycladi 1 5g, pig heart1piece, and proper amount of refined salt, cooking wine, soy sauce and onion slices. Wash the pig's heart, cut it into thick slices, put it in a pot with appropriate amount of water with Platycladus orientalis, add cooking wine and refined salt, stew it on low fire until the pig's heart is soft and rotten, and then add soy sauce and chopped green onion. Eat with meals. This soup has the effects of nourishing the heart, calming the nerves, moistening the intestines and relaxing the bowels. It can be used to treat palpitation, restlessness, insomnia and dreaminess caused by insufficient heart blood.
Longan gorgon porridge
25g of longan and Gordon Euryale, 0g of glutinous rice100g, 20g of Ziziphus jujuba seed and 20g of honey. Wash glutinous rice and Gordon Euryale separately, put them into a proper amount of water pot, add longan, bring to a boil over high fire, reduce the heat to boil for 25 minutes, then add jujube seeds and cook for 20 minutes, and add honey before eating. Take it twice in the morning and evening. This porridge has the functions of strengthening brain, improving intelligence, tonifying kidney and solidifying essence. Can be used for treating senile neurasthenia and mental decline.
Gynostemma pentaphyllum and jujube soup
Gynostemma pentaphyllum15g, 8 red dates. Wash the two separately, put them into an appropriate amount of water pot and cook for 20 minutes with low fire. Daily 1 dose, eat dates and drink soup. This soup has the functions of strengthening brain, improving intelligence, calming and calming the nerves. It can treat mental fatigue, anorexia, insomnia, forgetfulness, frequent urination at night, etc.