1, what's not good to sleep?
1. 1, milk
We all know that drinking a cup of warm milk before going to bed can help us sleep better, and milk has a good effect on improving the quality of sleep. Because milk contains tryptophan, an essential amino acid for human body, it not only inhibits brain excitement, but also makes people feel tired, so drinking milk before going to bed can increase hypnosis.
1.2, Longan
Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia.
1.3, walnut
Walnut is a nourishing and strong product, which can treat mental weakness, forgetfulness, insomnia, dreaminess and poor diet. So eating walnuts every morning and evening is good for sleep.
1.4, jujube
Jujube contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron and so on. Has the effects of invigorating spleen and calming nerves.
1.5, Xiaomi
Tryptophan is a substance that can help sleep. This substance is not only found in milk, but also abundant in millet. Its tryptophan content is the highest in cereals, and it has the effects of strengthening the spleen and sleeping in the stomach.
2, poor sleep conditioning recipes
2. 1, tea and Ziziphus jujuba seeds
Before 8 o'clock every morning, take 15g green tea and brew it with boiling water twice, and drink it without drinking tea after 8 o'clock; At the same time, stir-fry Ziziphus Spinosae seeds and grind them into powder, and take them with boiling water every night before going to bed 10g. Take it continuously for 3 ~ 5 days, and it will take effect.
2.2, Danshen rock sugar water
30g of Salvia Miltiorrhiza Radix, 300ml of water, decocted with slow fire (low fire) for 20 minutes, removed residue, and boiled with appropriate amount of rock sugar for a while, and served twice. Salvia miltiorrhiza is bitter and slightly cold, which can promote blood circulation and soothe the nerves. It can soothe the nerves of patients with chronic insomnia and improve the original diseases of patients with coronary heart disease and chronic hepatitis.
2.3. Ganmai jujube soup
Float wheat 60g, licorice 20g, jujube 15 (core removed). First, clean and soak floating wheat and jujube, and then add licorice to decoct. After the floating wheat and jujube are cooked, the licorice and wheat are taken out, and the jujube is eaten twice to fill the soup.
3. How to improve poor sleep?
3. 1, eat on time
People with poor sleep should pay attention to eating and sleeping on time, which can produce the memory of our internal biological clock, so it is very helpful to eat and sleep on time as much as possible. If you always have dinner near midnight, you will never have a good sleep quality.
3.2, choose the exercise time
Exercise is the best way to burn fat. However, exercise is not carried out blindly, and both exercise mode and exercise time will affect the effect of losing weight. Choosing afternoon exercise is the best time to help sleep, and regular aerobic exercise can improve the quality of sleep at night.
3.3. Pay attention to the correct sleeping position.
The correct sleeping position should be lying on the right side with legs slightly bent. In this way, the heart is high and not oppressed; Low liver position and good blood supply are beneficial to metabolism; Food in the stomach is pushed to the duodenum by gravity, which can promote digestion and absorption.
What is the reason for poor sleep?
1, psychopsychology
Including excessive stress, long-term excessive tension, bad mood and so on. Teachers and general managers have a lot of insomnia, and children who are nervous about their studies can't sleep well, mostly for this reason.
2. Disease factors
Many common diseases can lead to insomnia, such as hyperglycemia, heart disease, digestive system diseases, gastric ulcer, gastritis, hyperthyroidism, pharyngitis, gynecological diseases, post-operation and so on.
3. Environmental factors
External environmental factors cause the disorder of internal environment, and then disturb the normal sleep law.
4. Physical factors
Insomnia patients are often sensitive to physical fitness, and this sensitivity is mostly genetic. They are smart and have a strong sense of responsibility.
5. Drug factors
Many commonly used drugs have side effects, which are often overlooked by us.
What should I pay attention to when I sleep badly?
1, avoid food that is prone to flatulence.
Some foods will produce more gas in the process of digestion, which will cause bloating and hinder normal sleep, such as beans, cabbage, onions, broccoli, cabbage, green peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, drinks with xylitol (sweetener), desserts, etc.
2, avoid spicy salty or spicy food.
Spicy foods such as pepper, garlic, spicy snacks, garlic bread and raw onions can cause heartburn and indigestion in some people, thus interfering with sleep. In addition, high-salt food will cause people to consume too much sodium ions, which will lead to vasoconstriction and high blood pressure, leading to emotional tension and insomnia.
3. Avoid greasy food.
For example: fried chicken, donuts and other greasy foods. Rich and greasy dinner, or eating a pile of high-fat food, will increase the workload of the stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it working, and also lead to insomnia. The smartest thing to do is to arrange the biggest meal for breakfast or lunch, and eat less for dinner. For example, making celery and lily for dinner, or lily and lotus seed millet porridge, can help sleep.
Conclusion: Through this article, we know that people with poor sleep can be regulated by diet. Usually, you can eat longan, walnut, jujube and millet, and drink some milk to help you sleep. And eat on time, pay attention to the correct sleeping posture, and choose appropriate exercise to help sleep. In addition, people with poor sleep had better not eat flatulence-prone food and spicy food.