Foods conducive to insomnia:
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1, dairy products: milk contains tryptophan, which is an essential amino acid for human body. Drink a glass of milk before going to bed, and the amount of tryptophan in it is enough to sleep. Milk is also rich in protein, and the sense of food and clothing when drinking also increases the effect of calming the nerves and helping sleep. Cheese and yogurt are also rich in calcium, which can promote serotonin and treat insomnia.
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2, whole wheat bread: rich in vitamin B, it has the function of maintaining the health of the nervous system, eliminating irritability and promoting sleep.
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3, asparagus: you can adjust sleep by adjusting cortisol. If you want to sleep well, a cup of asparagus powder before going to bed can improve insomnia.
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4. Jujube: It is warm and sweet. Jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, and has the effects of invigorating the spleen, calming the nerves, replenishing qi and blood, invigorating the spleen and regulating the stomach, treating asthenia and preventing cancer. Cooking soup with jujube after dinner can speed up sleeping time. If you have insomnia and get angry, you can also take a proper amount of pears, cut them into small pieces, and cook them together to achieve the effect of removing fire and promoting fluid production.
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5. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Eat some walnuts every morning and evening, which is good for sleep.
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6, longan: sweet and non-toxic. Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness and neurasthenia. Guipi Pill, a Chinese medicine prescription for treating dreams such as deficiency of heart and spleen and insomnia, contains longan meat.
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7, lotus seeds: flat, sweet and astringent, beneficial to the heart, kidney, diarrhea, solid essence, nourishing the heart and calming the nerves. Those who are upset with MUBI and have insomnia can use lotus plumule with a little salt and decoct in water, and take it every night before going to bed.
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8, vinegar: vinegar contains a variety of amino acids and organic acids, the effect of eliminating fatigue is very obvious, but also can help sleep. When you are tired and can't sleep, you can take vinegar 1 spoon and put it in warm water to take it slowly. Close your eyes when drinking, and you can sleep peacefully for a moment.
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9. Millet: Millet is rich in digestible starch, which can make people feel full of food and clothing after eating, promote the secretion of human insulin, further increase the amount of tryptophan in the brain and help relieve insomnia.
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10, honey? It has a good hypnotic effect, because the glucose, vitamins, magnesium, phosphorus, calcium and other substances in honey can moisten the nerves and regulate the nervous system, thus promoting sleep, especially for neurasthenia.
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1 1. Fresh lotus root: Lotus root contains a lot of carbohydrates, rich in calcium, phosphorus, iron and other vitamins, and has the effects of clearing away heat, nourishing blood and relieving annoyance. It can treat insomnia due to blood deficiency. How to eat: take fresh lotus root and simmer it with low fire. After slicing, add appropriate amount of honey, which can be eaten at will, and has the effect of calming the nerves and falling asleep.
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12. Sunflower seeds: Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, and have the functions of calming the liver, nourishing blood and lowering blood pressure and cholesterol. Taking a handful of sunflower seeds every night has a good sleep effect.
Sleeping experts pointed out: In addition to sleeping instant asparagus powder specially used to mediate insomnia, tryptophan in protein contained in other foods can temporarily inhibit brain thinking activities and make people feel sleepy. Suitable foods to eat before going to bed are millet, milk, potatoes, noodles or vegetables with a little chicken or fish. These foods can stimulate the brain to secrete a hormone called serotonin, which has relaxing and calming effects. Banana, oatmeal, eggplant, tomato and celery rich in magnesium are also helpful for the treatment of insomnia.
What is the relationship between exercise and sleep? Can it promote sleep or will it affect sleep? Let's discuss it today!
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Experts usually warn people that strenuous exercise should be avoided before going to bed. The reason is that during strenuous exercise, the human body will release more adrenaline and other hormones, which will make people's mood in a state of agitation. It will take them at least 3 hours to return to the original level, so exercise before going to bed will hinder sleep.
However, most studies have not confirmed this statement. For example, a study found that doing moderate-intensity exercise 1 hour 90 minutes or 60 minutes before going to bed will not make it difficult to fall asleep, nor will it reduce the quality of sleep. Many other studies have similar findings. A researcher who specializes in observing this problem at the University of South Carolina in the United States thinks that exercise before going to bed can actually promote sleep, reduce anxiety and raise body temperature, but there are individual differences. In other words, not everyone can benefit from exercise before going to bed.
However, it has been confirmed by most studies that exercise before going to bed will not have a negative impact on sleep. So if you want to join the sports team after work, you don't have to worry about the influence of exercise before going to bed on your sleep.