Lavender+chamomile+jasmine, relax, calm nerves, have a good sleep, and relieve long-term stomach tension and stomachache.
Bodhi+chamomile, relax and help sleep.
Six cordate telosma, three lilies, two grams of iris, relax and help sleep.
Rosemary+Jasmine+Albizia Albizia flower, relax and help sleep.
2, 3 soothing bodhi, a spoonful of lavender, a spoonful of chamomile, relax nerves, relieve stress, calm mood and help sleep.
Bodhi flowers and lavender help sleep.
Question 2: What can you eat to promote sleep? Some foods can help sleep, and nutritionists point out that this is related to some of its ingredients. In this regard, the most obvious foods are as follows:
Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete 5- hydroxytryptamine, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep. For people with neurasthenia caused by physical weakness, the effect of milk on sleep is more obvious.
Millet: Of all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.
Walnut: In clinic, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.
Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory ability of brain cells and play a role in calming the nerves. Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep.
In addition, jujube, honey, vinegar and whole wheat bread also contribute to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the function of invigorating the spleen and calming the nerves. Cooking soup with red dates after dinner can speed up sleep time. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining various medicines. To have a good sleep, drinking a cup of honey water before going to bed can play a certain role. Vinegar contains a variety of amino acids and organic acids, which has a very obvious effect on eliminating fatigue and can also help sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.
Eating five kinds of food is easy to lose sleep.
Many people know that caffeinated foods will affect the nervous system, and have a certain diuretic effect, which is a common cause of insomnia. In fact, in addition, eating spicy food at dinner is also an important reason that affects sleep. Pepper, garlic, onion, etc. It will cause burning sensation and indigestion in the stomach, which will affect sleep. After eating greasy food, it will increase the workload of intestine, stomach, liver, gallbladder and pancreas, and the nerve center will keep it in working condition, which will also lead to insomnia. There are also some foods that produce more gas during digestion, causing bloating and hindering normal sleep, such as beans, Chinese cabbage, onions, corn and bananas.
Drinking alcohol before going to bed was once thought by many people to promote sleep, but recent studies have proved that although it can make people fall asleep quickly, it keeps sleep in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.
Good eating habits can make you sleep well.
When to eat dinner and how much to eat are also important factors affecting sleep. Studies have proved that if a person wants to fall asleep at night 10, the ratio of three meals is preferably 4∶4∶2, which can not only ensure the energy supply during exercise, but also make the gastrointestinal tract rest during sleep. Generally speaking, dinner should not be too full, which is most conducive to sleep.
In addition, dinner is best arranged about 4 hours before going to bed. Sleeping after a meal will make the exhaust gas stay and affect sleep. People with neurasthenia should eat a single taste of food for dinner, not a mixture of flavors; Food should be hot and cold evenly. Developing good eating habits is more conducive to sleep.
Question 3: What can help you sleep and improve your sleep quality? Tips: 1, take a hot bath 2 hours before going to bed, or iron your feet with hot water before going to bed. Drinking half a glass of milk before going to bed is helpful to sleep. Don't drink coffee, strong tea, smoke or drink before going to bed. Listening to slow-paced light music helps to relax and fall asleep. 5. The optimal temperature of the bedroom is 15-24 degrees Celsius. 6. Stay away from high-frequency electromagnetic radiation sources, strong light and noisy environment. 7. The color of the bedroom wall should be mainly light. 8. Bedroom curtains should be made of thick fabrics, which can block light and sound. 9. Try not to put green plants and flowers in the bedroom. 10 Comfortable pajamas can promote sleep. 1 1, pillow height 15-20cm. 12, bedding should be light and warm. Good sleeping posture ensures the quality of your sleep: it is a relaxed supine posture. Side-lying method: one side of the body is facing down. If the left side is in the lower position, the left foot is straight and the right foot is bent above; If the right side of the body is facing down, on the contrary, the lower arm should be straight along the body, and the other hand should be placed on the abdomen and slightly bent. Side-lying method: Take the baby's sleeping position as a sample, that is, the body is lying on its back, hands are placed at the sides of the body, no force is exerted at all, and hands are not allowed to stick to the chest. Prone method: Prone method can also be divided into left method and right method. When the right side is down, the neck is bent down, the left foot is straight, the right foot is bent into a posture of nearly 90 degrees, and the left side is down, and vice versa. In short, no matter what posture, try to avoid putting a burden on the heart. It is best to bend one hand near the temple and straighten the other hand along the body. The supine posture is the best of all the postures mentioned in the book. People with poor sleeping posture should use correct sleeping posture to help them fall asleep and have a good sleep.
Question 4: What do you drink at night to help you sleep? Drinking milk half an hour before going to bed is helpful to sleep.
Question 5: What to drink or eat at night can promote sleep! What is the secret of sleeping 7-8 hours every night? American health experts say: Go to the kitchen and enjoy one or two of the following 10 foods. Because they can relax tense muscles, smooth tense emotions, make people calm and induce the production of sleep hormones-serotonin and melatonin. Bananas. What is wrapped in their peel is actually a "sleeping pill". In addition to stabilizing serotonin and melatonin, bananas also contain magnesium that relaxes muscles. Chrysanthemum tea Chrysanthemum tea has a moderate calming effect, which is a perfect natural countermeasure for nerves or bodies that cannot be relaxed. Hot milk. It is not absurd to say that warm milk can promote sleep. Milk contains some tryptamine (an amino acid with sedative effect) and calcium, which is beneficial for the brain to make full use of tryptamine. And it makes people feel young again. For babies, thermos flask means "relax, everything is fine". Honey. Put a small amount of bees in your hot milk or vanilla tea. Many sugars are sexual, but some glucose can prevent your brain from producing vegetarian food, which is a recently discovered neurotransmitter related to staying awake. Potatoes A small piece of baked potato won't fill your gastrointestinal tract, but it can remove phenylalanine that interferes with sleep induction. In order to achieve this effect, you only need to mash the baked potatoes and mix them with warm milk to eat. Oatmeal Oatmeal is rich in substances that promote sleep and can induce melatonin. A small bowl of oatmeal with a little sugar maple juice can promote sleep, but if you chew oatmeal a lot, the effect will be better. Almond. Just a handful of this heart-healthy nut can induce sleep, because it contains both tryptamine acid and a proper amount of muscle relaxant-magnesium. Flaxseed. When you feel depressed in life and want to cheer yourself up, just sprinkle 2 tablespoons of this healthy flaxseed on oatmeal you drink before going to bed, and it will have the expected effect. They are rich in omega -3 fatty acids, which are natural substances to improve mood. Whole wheat bread. Drinking honey water while drinking tea and eating a whole wheat bread will help promote the secretion of insulin, which will be converted into serotonin in the brain, helping tryptophan to influence the brain and promote sleep. Turkey. It is the most famous source of tryptophan. There is a saying that it promotes the formation of a nap after Thanksgiving dinner, but that is actually only the oral spread of modern people. In fact, tryptophan works when your stomach is basically "empty", not when it is over-inflated, but when it is surrounded by carbohydrates, instead of promoting sleep in a large number of protein environments. But if you put a piece or two of turkey on the whole wheat bread you eat in the afternoon, you will get the best sleep induced by food.
Question 6: What does a man drink to help him sleep? There are many reasons for lack of sleep, and the most important reason is psychological factors. Anxiety and depression; Thinking about some problems while sleeping, I can't let go; I often worry that I can't sleep, which is the biggest obstacle to falling asleep. Others are afraid of the dark, have nightmares, can't sleep, and so on. Excessive excitement before going to bed for any reason will prevent them from falling asleep. In addition, environmental factors are also one aspect. Some people are only used to sleeping in a fixed environment, so they can't sleep if they change rooms and beds. There are also external factors such as noise, strong light, cold, heat, uncomfortable bed, several people squeezing to sleep, insect bites and so on, which will hinder sleep. At the same time, the disorder of life law and biological clock will also cause insufficient sleep. In addition, although some people can sleep, the quality of sleep is not good, and the influence of dreams also makes people wake up from impressive dreams, especially nightmares, and their emotions can't be calmed down for a long time, so it is often difficult to fall asleep again. Some patients also drink alcohol, coffee and strong tea before going to bed, which can also lead to insomnia. Finally, there are insomnia symptoms caused by various mental, emotional and neurological diseases.
So what should be done to improve sleep and avoid lack of sleep or even insomnia?
People of different ages need different sleep time every day, and middle school students should sleep 8~9 hours every day; Adults need to sleep for 7-8 hours every day. This can ensure adequate sleep. To improve the quality of sleep, the most important thing is to keep a peaceful mind. Before going to bed at night, you can do something to relax yourself, such as taking a walk after dinner, taking a bath, reading novels and listening to gentle music, so that you can forget the tension and troubles during the day, keep a calm mood and help yourself sleep peacefully. In addition, we should avoid mental excitement, don't talk about excitement before going to bed, and don't think about anything to avoid mental excitement and excitement. Or drink some milk and drink a cup of hot milk before going to bed at night, which is good for improving sleep. Because milk contains high tryptophan, which is an important substance that is very helpful for sleep. At the same time, we should avoid drinking spirits, strong tea, coffee, cocoa and other drinks, and do not smoke excessively. Try to burn your feet with hot water before going to bed to promote blood circulation; Don't turn on the light when sleeping to avoid visual * * *; Don't sleep with your head covered, which is not conducive to breathing fresh air; Don't close the doors and windows too tightly to keep the indoor air flowing; Do not rely on sleeping pills, learn to fall asleep naturally, etc.
Generally, lack of sleep is only a minor problem, so don't worry too much. In addition to neurasthenia and mental confusion caused by long-term insomnia, you should seek medical advice in time. Other patients are basically short-term insomnia caused by psychological stress. As long as they adjust their mentality and calm down, it is the best treatment. If you are always worried about insomnia and feel that you have something wrong, it will only increase your burden and make it harder for you to fall asleep.
Question 7: What kind of water can help you sleep in your daily life? Hello, drinking milk instead of water can help you sleep.
I can't sleep when I'm thirsty, which affects my sleep. You should replenish water.
Question 8: What do women eat to help them sleep? These foods promote sleep.
Representative food: millet porridge
Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.
In addition, tryptophan will enter the brain smoothly through the combination of carbohydrates and protein's diet (that is, the order of eating carbohydrates first and then eating protein), giving you a stable sleep. So you might as well eat some carbohydrate food before going to bed, such as honey whole wheat toast or fruit. "This method is effective for most people. It has a sleeping effect similar to sleeping pills, but it has no side effects of sleeping pills dependence and is not addictive. "
Judith from MIT? Dr. wolman thinks.
Vitamin b food eliminates irritability.
Representative food: whole wheat food
B vitamins have synergistic effects with each other, which can regulate metabolism and enhance the function of nervous system.
Whole wheat food is rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread and graham crackers are all whole wheat foods.
Third, calcium and magnesium foods relax nerves.
Representative food: milk, walnuts.
It is found that the combination of calcium and magnesium can be a natural relaxant and sedative.
Milk rich in calcium is recognized as a "good sleep aid". Nuts contain a lot of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.
These foods will be better if eaten at the same time, but whole wheat bread may interfere with the absorption and consumption of calcium in milk. These two foods are recommended to be eaten at intervals. Although proper diet is effective for sleep, there are great differences among individuals. If the quality of sleep is poor, you should seek medical advice as soon as possible.
Question 9: What do you drink before going to bed to help you sleep? Here are 10 suggestions to ensure a good sleep:
◇ Tip 1- Avoid caffeine, alcohol and tobacco.
Of course, this does not mean that you will say goodbye to these bad habits completely. We just suggest that you stay away from them for a few hours before going to bed. Caffeine-containing beverages such as coffee, tea, soda water and chocolate can cause nervous excitement in human body, which in turn affects the quality of sleep. Although alcohol can make people sleepy to some extent, it won't last all night. Alcohol can act as a sedative, but with the decrease of alcohol concentration in the body, our sleep will be disturbed.
◇ Tip 2- Hot milk or herbal tea
Calcium in milk can help people relax better, especially if it is hot milk. But maybe not everyone likes the taste of milk, so you can choose herbal tea. Herbal tea is specially made for sleep, which is very helpful to relax and improve the quality of sleep.
◇ Secret 3-Meditation Behavior Therapy
This therapy can be used alone or in combination with prescription drugs prescribed by doctors. Meditation behavioral therapy consists of meditation and action, which will help you solve mental and physical problems and avoid insomnia.
◇ Tip 4-Create a good sleeping environment
Please note that the room where you sleep plays a vital role in the quality of sleep. Make sure it is dark, clean and well ventilated. Please keep the room at an appropriate temperature. Make sure you have enough blankets and soft pillows when you sleep. You need to know a comfortable environment to have a good sleep.
◇ Tip 5-Relax and take a hot bath.
A bathtub full of hot water is best for you who are exhausted physically and mentally, but you know it will also improve your sleep quality. In addition, * * * is effective through hard work. * * * And a hot bath will dispel your mental stress, thus improving the quality of sleep.
◇ Tip 6-Don't take a nap during the day
Taking a nap during the day will undoubtedly affect sleep at night. Compared with a nap during the day, the quality of sleep at night is undoubtedly much higher.
◇ Tip 7- Exercise regularly
For office white-collar workers, physical exercise is essential. According to the survey, people who exercise regularly are obviously better than those who don't exercise, and there are fewer cases of insomnia. Please keep 20 minutes of outdoor activities every day to make your body excited, so that he will feel tired and rest at night.
◇ Tip 8-Have a good schedule.
Life can't be monotonous, but the body has a soft spot for strict time schedule. Please try to get up and go to bed at the same time every day, and don't indulge yourself even on weekends. Carefully estimate the sleep time you need every day, and then make a detailed schedule. I believe your body will like this rigorous schedule.
◇ Secret 9-Develop a correct understanding of the bed in your heart
There is only one function of the bed, and that is to sleep. Many people like reading and working in bed, or watching TV, or even eating, which will affect your subconscious and have a wrong understanding of the function of the bed. In addition, please don't watch TV or read books for more than 30 minutes before going to bed. In that case, your spirit will continue to be excited. The best state of sleep is to think nothing.
◇ Secret 10- Ask for help from a doctor
There may be many reasons for insomnia, physical and psychological, and it is difficult for individuals to see themselves clearly. At this time, it is undoubtedly the wisest choice to seek help from a doctor. The prescription provided by the doctor will help you solve the problem of headache and insomnia, but please remember that the use of drugs also has side effects.
Question 10: What kind of soaking water can promote sleep? Hello! There are many reasons for insomnia, and taking medicine should be based on your own specific situation.
Guiding opinions:
Insomnia in liver blood deficiency can be drunk by soaking Ziziphus jujuba seeds in water, oyster and polygala tenuifolia in water for patients with hyperactivity of liver yang, and ginseng in water for patients with qi deficiency.