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 foods containing caffeine can stimulate 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 and affect sleep. After eating greasy food, it will increase the workload of the intestine, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it working, and 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.
Others:
First of all, we should form the good habit of falling asleep and getting up on time, and follow the objective law of alternating sleep and awakening. Only in this way can we stabilize sleep and avoid excessive fatigue of cerebral cortex cells. As we all know, strict work and rest system is not only the guarantee of creative work, but also of great significance to physiological processes such as sleep and awakening. Strictly observing the schedule can make our sleep and awakening process as natural and profound as conditioned reflex.
Secondly, don't do strenuous mental work before going to bed, and avoid strenuous exercise or physical labor. Instead, we should go for a walk outdoors to minimize subjective stimulation. Men who are easily excited, don't make exciting speeches before going to bed, don't read touching books and periodicals, and don't watch unforgettable movies or plays. Don't eat too late and full for dinner. You should eat some light foods that are easy to digest, pay attention to eating more vegetables and a certain proportion of miscellaneous grains, and keep your stool smooth. Seasoning should not be used too heavily. Don't smoke at night, drink strong tea or coffee and other stimulating drinks, and don't drink too much drinks or juice. Smoking, drinking tea and coffee will stimulate the brain, making it difficult for the brain to enter a state of inhibition, while drinking too much juice will lead to an increase in urination times, which is not conducive to falling asleep again.
As we all know, it is necessary to brush your teeth and wash your face before going to bed. But we should also develop the habit of washing our feet with warm water, which can promote blood circulation of lower limbs and help us fall asleep quickly. If conditions permit, you can wipe your body with warm water or take a bath with hot water. Before going to bed, you should take off your coat and put on your underwear in time. If possible, you can wear loose pajamas Bedding should be kept clean, often aired, kept dry and sterilized.
People spend more than one-third of their life in sleep. Normal and good sleep can regulate physiological function and maintain the balance of nervous system, which is an important part of life. Poor sleep, lack of sleep will make you dizzy and weak the next day. It can be seen that sleep is closely related to health, work and study. In addition, men should pay attention to the following details if they want to have a good sleep:
Creating a good sleeping environment is the first step to improve the quality of sleep. It's best to air the room before going to bed. The temperature of the bedroom should be controlled between 18 and 20 degrees Celsius. To avoid dry throat or nose when sleeping, you can put a basin of water on the heater in winter. The main color of the room seems irrelevant, but it actually has a great influence on sleep. If the room is full of exciting colors such as red, orange or bright yellow, it will make it difficult for people to fall asleep, while dark colors such as purple, brown or navy blue may cause heavy feelings. The main color of the bedroom is best to choose light blue, light green or white with other colors.
Maintaining moderate darkness and quiet indoors is helpful to achieve the purpose of deep rest. Choose double curtains or soundproof curtains, which can not only prevent the light from "slipping" in early the next day, but also have soundproof effect. In addition, sleeping on your side, controlling indoor humidity and slightly raising the pillow can promote smooth breathing and prevent noisy snoring.
The choice of pillows is also sloppy. Incorrect height may lead to stiff neck, no pillow and uncomfortable sleeping. It is best to choose a pillow that can support the cervical spine and evenly distribute the weight of the head. As for the hardness of the pillow, it depends on personal preference and sleeping position. Experts point out that people who are used to sleeping on their side are suitable for using pillows with hard texture; Sleepers who lie on their backs are suitable for sleeping on pillows with moderate hardness. If you like sleeping on your stomach, a soft pillow is a better choice. Flowers may disturb sleep, and green plants will consume oxygen at night, both of which are not suitable for the bedroom.
If you want to have a good sleep, there are other skills to follow, such as finding the most suitable time to fall asleep according to the rhythm of your personal biological clock; Take a hot bath before going to bed; Don't bring office documents, family expense receipts or annoying things into the bedroom; Drinking a bowl of herbal soup with sleeping effect can help you sleep well.