1, what to eat before going to bed?
1, representing food: whole wheat food.
Vitamin b food eliminates irritability. B vitamins have synergistic effects with each other, which can regulate metabolism and enhance the function of nervous system. Whole wheat food is rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread and graham crackers are all whole wheat foods.
2, on behalf of food: milk, walnuts
Foods containing calcium and magnesium can relax nerves. It is found that the combination of calcium and magnesium can be a natural relaxant and sedative. Milk rich in calcium is recognized as a "good sleep aid". Nuts contain a lot of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. These foods will be better if eaten at the same time, but whole wheat bread may interfere with the absorption and consumption of calcium in milk. These two foods are recommended to be eaten at intervals. Although diet is effective for sleep, it varies greatly among individuals. If the quality of sleep is poor, you should seek medical advice as soon as possible.
3, on behalf of food: millet porridge
Tryptophan food reduces excitability. Tryptophan is metabolized into 5- hydroxytryptamine in human body, which can inhibit the excitability of central nervous system and produce a certain sense of drowsiness. At the same time, serotonin can be further converted into melatonin in human body, and melatonin has been proved to have exact sedative and hypnotic effects. Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high.
In addition, tryptophan will enter the brain smoothly through the combination of carbohydrates and protein's diet (that is, the order of eating carbohydrates first and then eating protein), giving you a stable sleep. So, you might as well eat some carbohydrate food before going to bed. In addition, seaweed food such as Haiyan meatballs is suitable for women to eat in cold weather, with high dietary fiber and almost no energy, which is not super to the body. It can not only strengthen the body, but also prevent various diseases and be relaxed and healthy. Eat more vegetables and drink more water.
2. What is the cause of insomnia?
1, psychosis
Schizophrenia, affective disorder, depression, anxiety, etc.
Insomnia can occur in both neurosis and climacteric syndrome. Insomniacs often have symptoms such as upset, dreaminess, photophobia, fear of sound, dizziness, fatigue, listlessness and memory loss during the day.
2. Chronic physical illness
Such as pain, heart failure, chronic lung disease, arthritis, chronic renal failure, Parkinson's disease, cerebrovascular disease and encephalitis.
Many diseases can be accompanied by insomnia symptoms, such as hypertension, tumor, cerebrovascular disease, coronary heart disease, liver disease and so on. At a certain stage of these diseases, insomnia will occur, or the quality of sleep will be affected by the aggravation of the disease, which will cause insomnia. After the condition improves, the symptoms of insomnia can be alleviated or directly disappeared.
3. Behavioral factors
Psychophysiological insomnia, poor sleep hygiene, irregular work and rest, etc. Experts say that in many cases, the cause of insomnia is not easy to find. According to the international classification of sleep disorders, it is called primary insomnia.
Bad living habits can also lead to insomnia, such as drinking coffee or strong tea before going to bed, watching exciting movies and TV programs, listening to exciting music, playing chess and cards without restraint, smoking and drinking good wine.
4. Age factor
Insomnia is closely related to age. The older you get, the higher the incidence of insomnia and the longer the elderly sleep. Young people usually fall asleep in a few minutes, while old people fall asleep in an average of 40 minutes. In addition, the elderly sleep less, have more nocturia and wake up more often, so the symptoms of insomnia are also aggravated.