1, insomnia eat what good
1, bananas
Bananas are actually wrapped in the peel of the "sleeping pills", which, in addition to being rich in complex amines and N-acetyl-5-methoxytryptophan, is also rich in magnesium, which can make the muscles relax.
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2, chrysanthemum tea
Chrysanthemum tea has become the first choice of tea before bedtime, mainly because of its soft sleep-soothing effect, it is the best natural remedy to calm the nerves.
3, warm milk
Drinking a cup of warm milk before bedtime to help you sleep has long been known, because milk contains a tryptophan, which can play a calming effect like amino acids. Calcium helps the brain make the most of this tryptophan. Putting gentle milk in a bottle will bring you back to the warmth of childhood, gently telling you to "relax, everything's fine.
4. Honey
Lots of sugar has an excitatory effect, but a small amount of glucose can be a timely cue for the brain to secrete orexin, a newly discovered neurotransmitter associated with thought responses. So a few drops of honey in warm milk or vanilla tea is also helpful for bedtime relaxation.
5, almonds
Almonds contain both tryptophan and a muscle relaxant: magnesium. So eating a small amount of heart-healthy nuts is another great way to get a good night's sleep!
6, oatmeal
Oats are a valuable bedtime treat, rich in N-acetyl-5-methoxytryptamine. It's perfect for cooking a small bowl of cereal and mixing it with a little honey. Try chewing it hard enough in big gulps to fill your cavities.
7. Potatoes
A little baked potato won't wreck your gastrointestinal tract, but instead it clears out the acidic compounds that prevent tryptophan from acting as a hypnotic. It's even better if you mix it with warm milk to make mashed potatoes!
8, flaxseed
Flaxseed can be called "mood-boosting natural food", rich in Omega-3 and fatty acids. When your life is in the way, when the mood is low, try in your sleep oatmeal sprinkled with two tablespoons of flaxseed, may produce unexpected results.
9, whole-wheat bread
A slice of toast, with tea and honey, can help the body release a form of insulin that enables tryptophan to reach the human brain and be converted there to complex amines. It's like someone whispering in your ear, "It's time to go to bed oh."
10, turkey
Every Thanksgiving, people can snooze soundly, all thanks to turkey, which is considered the best source of tryptophan. But that's just modern folklore. Tryptophan goes to work when your stomach is essentially fasting rather than full, with a fair amount of carbs rather than a lot of protein. A thin slice or two of turkey on a number of whole-wheat loaves late at night might start you on your way to sleep right there in the kitchen.
2, how to improve insomnia
1, do not sleep too late
People have a lot of times are early to bed and still fall asleep, but stay up late after 12 o'clock instead of a hundred times more energetic, difficult to sleep, now people are very tired in the daytime, go home or go to bed early, the person's first signal of fatigue is often very good to make people into a deep sleep, to ensure the quality of sleep, once they repeatedly restrain the sleep signal, it is easy to lead to insomnia. Therefore, it is recommended that people with symptoms of insomnia should preferably go to sleep before 11 o'clock.
2, do not eat stimulating food before going to bed
For people with poor sleep quality, a small stimulus may lead to insomnia, so friends with insomnia must pay attention to, in the 3~4 hours before going to bed to prohibit the consumption of spicy heavy food, strong tea, coffee, etc., so as to avoid a momentary excitement of the spirit, miss the time of sleep.
3, do not drink before going to bed
Alcohol has the role of anesthesia nerves, have a good effect on promoting sleep, but alcohol will stimulate the gastrointestinal tract, but also easy to dry mouth, reduce the quality of sleep, and often drink alcohol to sleep in the middle of the night wake up, for insomnia friends, wake up in the middle of the night means that can no longer sleep, leading to insomnia.
4, supplemental nutrition to ensure sleep
A lot of nutrients related to sleep, such as calcium, magnesium, vitamin B, etc., so if the dietary intake of long-term insufficient, easy to lack of nutrients and insomnia, it is recommended to eat more omnivorous to supplement vitamins, while taking calcium tablets, etc. to ensure sleep quality.
5, exercise to improve sleep
Exercise can regulate the human body and mind, many people have had a long time climbing, swimming and other activities are often very easy to fall asleep, and sleep quality is very high experience, according to statistics, physical activity is very little insomnia, but a lot of brain workers insomnia, which is mainly due to the physical activity can reduce the mental stress, improve blood circulation, the brain can be fully relaxed at bedtime. The main reason for this is that physical activity reduces mental stress, improves blood circulation, and allows the brain to fully relax during sleep.
6, arrange a good life to improve sleep
People's control of the brain is not what they want to do, many times the brain is not controlled to do something, so, in advance to arrange a good daily life, to reduce the pressure on the brain, for example: before going to bed the next day to do all the things you want to do well written on paper and put in a bag, the clothes to wear tomorrow to take out and hang outside, half an hour before going to bed the phone computer on the computer, the phone is a good idea to write a good idea of what you want to do, put in a bag, take out tomorrow to wear clothes and hang it outside. Half an hour before going to bed to the cell phone and computer on all are processed and then shut down, to give the brain a completely nothing need to remind the state, to ensure the quality of sleep.
7, create the perfect sleep environment
Bedroom lighting should be more than the hall of the mild and low some, before going to bed, close the curtains, warm water to soak your feet, drink a glass of water, go to the bathroom, do everything to turn off the lights and go to bed, to sleep, to create a perfect environment for sleep, to help you sleep, and to improve insomnia.