Insomnia plagues some people, these people often can not sleep at night during the day no spirit, seriously affect their lives and work, but do not know how to change this situation, in fact, can be adjusted through diet. So what is good for poor sleep? What are the recipes to regulate poor sleep? How to improve poor sleep? The following small make specific explanations, I hope to help people who do not sleep well.

1, sleep is not good to eat

1.1, milk

We all know that a glass of warm milk before going to bed can help us sleep better, milk to improve the quality of sleep has a very good effect. Because milk contains tryptophan, which is an essential amino acid, which not only inhibits the role of brain excitation, but also contains the role of people can produce a feeling of fatigue, so, drinking milk before going to bed can increase the effect of hypnosis.

1.2, cinnamon

Cinnamon meat tonic heart and spleen, blood and tranquility, can be insomnia and forgetfulness, nervousness and so on.

1.3, walnuts

Walnuts are a kind of nourishing and strong products, can cure the nerve Yuan weak, forgetfulness, insomnia, dreams and diet, so, every morning and evening to eat some walnuts, favorable sleep.

1.4, jujube

Jujube sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., have the spleen, the effect of tranquility.

1.5, millet

Tryptophan is a substance that can help you sleep, this substance is not only milk, millet in the content is also very rich, its tryptophan content for the first cereal, with the spleen, and stomach, sleep and other effects.

2, poor sleep conditioning recipes

2.1, tea and sour jujube kernel

Every morning before 8 o'clock, take 15g of green tea with boiled water for 2 times, drink, 8 o'clock after no longer drink tea; at the same time will be sour jujube kernel after frying and then research into a powder, every night before going to bed to take 10g of boiled water to drink. Continuous taking 3 to 5 days, you can see the effect.

2.2, Salvia divinorum rock sugar water

Danshen 30g, add 300ml of water, with a small fire (small fire) decoction for 20 minutes, remove the dregs, add the right amount of rock sugar and then a few moments of cooking, divided into two times to take. Salvia divinorum is bitter and slightly cold, activates blood and tranquilizes the mind, has a tranquilizing effect on chronic insomnia, and improves the effect of the original disease on patients suffering from coronary heart disease, chronic hepatitis and other diseases.

2.3, sweet wheat jujube soup

Floating wheat 60g, licorice 20g, 15 jujube (core). The first wheat, jujube washing soaking, into the licorice with the decoction, to be floating wheat, jujube cooked to licorice, wheat, eat dates and drink soup in 2 times.

3, poor sleep how to improve

3.1, eat on time

People who do not sleep well should pay attention to eat and sleep on time, these can be produced in our body biological clock memory, so as far as possible on time diet, sleep quality is very helpful. If you always go for late-night snacks near midnight, you'll never get a good night's sleep.

3.2, choose the exercise time

Exercise is the best way to burn fat. However, exercise is not something you do blindly. The way you exercise and the time you exercise can affect your weight loss. Choosing to exercise in the afternoon is the best time to help you sleep, and regular aerobic exercise improves the quality of your night's sleep.

3.3, pay attention to the correct sleeping position

The correct sleeping position should be to the right side of the bed, slightly bent legs. In this way, the heart is in a high position, not oppressed; the liver is in a low position, the blood supply is good, favorable metabolism; food in the stomach by gravity, toward the duodenum to advance, can promote digestion and absorption.

What is the reason for poor sleep

1, mental psychology

Including excessive stress, chronic overstress, bad mood. Teachers, general manager of the insomnia of many, the academic tension of the children also can not sleep well, mostly for this reason.

2, disease factors

Many common diseases can lead to insomnia, such as high blood sugar, heart disease, digestive disorders, gastric ulcers, gastritis, hyperthyroidism, pharyngitis, gynecological diseases, after surgery.

3, environmental factors

External environmental factors caused by the internal environment of the disorders, and then disturbed the normal pattern of sleep.

4, physical factors

Insomnia patients tend to be more sensitive, sensitive body, mostly hereditary. They are relatively intelligent and responsible.

5, drug factors

Many commonly used drugs have side effects, which are often overlooked.

What to pay attention to poor sleep

1, avoid easy to make people flatulence food

Some foods in the digestive process will produce more gas, which produces a feeling of bloating, preventing normal sleep, such as beans, cabbage, onions, cabbage, ball kale, peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, and added xylitol (sweetener) in beverages and desserts.

2, avoid spicy salty or spicy food

Chili peppers, garlic, spicy snacks, pesto bread and raw onions and other spicy food, will cause heartburn and indigestion in some people, thus interfering with sleep. In addition, high salt food will make people take in too much sodium ions, prompting vasoconstriction, blood pressure rise, resulting in emotional tension, resulting in insomnia.

3, avoid too greasy food

such as: fried chicken, donuts and other greasy food. Dinner is rich and greasy, or eat a bunch of high-fat food, will increase the intestines, stomach, liver, gallbladder and pancreas workload, stimulate the nerve center, so that it has been in a state of work, will also lead to insomnia. The smartest thing to do is to arrange the most sumptuous meal in the breakfast or lunch, dinner is to eat less, a little lighter, for example, dinner to do some celery lily, or lily of the valley millet congee, can play a role in sleeping.

Summary: Through this article, we know that people who do not sleep well can be regulated by diet, you can eat cinnamon, walnuts, jujubes, millet, drink some milk and so on to help you sleep, and to eat on time, pay attention to the correct sleeping position, choose the right exercise can also help you sleep Oh, in addition, people who do not sleep well, it is best not to eat easy to make people flatulence food and spicy food.