What should I do if I sleep badly? Sleep is an important part of the body's self-repair. Good sleep can ensure the quality of our sleep, but most people are under increasing pressure in life, which leads to frequent insomnia. What should I do if I sleep badly?

What should I do if I sleep badly? 1 onion and jujube soup

20 red dates and 8 green onions. Soak red dates, wash them, add 250 ml of water, cook for 20 minutes on medium fire, add scallion, and continue to cook for 15 minutes. Warm clothes, 1 ~ 3 times a day, each time 150 ~ 200ml. Can dispel wind and cold, strengthen the spleen and nourish the heart; It is suitable for insomnia, dreaminess and chest tightness caused by neurasthenia.

Lotus seed osmanthus rock sugar soup

Lotus seed 120g, rock sugar 150g, osmanthus fragrans 15g. Soak lotus seeds in cold water, remove the core and steam for 45 minutes. Soak tremella in warm water, remove yellow roots, wash and steam for later use; Pour a proper amount of water into the pot, add rock sugar and osmanthus, bring to a boil, add tremella, scald slightly, remove and put into a big soup bowl, then pour steamed lotus seeds into the big soup bowl, and pour the sugar juice from the pot into the bowl. Can be eaten with meals. It can nourish yin, moisten lung, strengthen spleen and soothe nerves, and is suitable for insomnia, vexation, dry cough, dry throat and loss of appetite caused by various chronic diseases.

Ginseng and pig brain five-flavor decoction

2 pig brains, 6 grams of ginseng and Schisandra chinensis, 0/5 grams of Ophiopogon japonicus and Lycium barbarum/kloc-,4 slices of ginger and a little salt. Wash pig brain, ginseng, Ophiopogon japonicus, Schisandra chinensis, Lycium barbarum and ginger respectively, put them in a stew, add 500 ml of boiling water, cover them, stew them for 3 hours with low fire, and add salt to taste. Can be eaten with meals. It can replenish qi and nourish yin, soothe the nerves and strengthen the brain; It is suitable for dizziness, tinnitus, dreaminess and amnesia caused by insomnia caused by deficiency of both heart and lung and deficiency of kidney yin.

Zhuxinlian ginseng round soup

1 pig heart (about 250g), lotus seed 50g, Pseudostellaria heterophylla 25g, longan pulp 10g, a little salt and monosodium glutamate. Wash pig heart, lotus seed (heart removed), Pseudostellaria heterophylla and longan pulp, put them into a casserole, add 500 ml of clear water, boil them with strong fire, stew them with low fire for 3 hours, and season them with salt and monosodium glutamate. Can be eaten with meals. It can strengthen the heart, strengthen the spleen and restore the peace of mind. It is suitable for insomnia, listlessness, mental fatigue, palpitation, and memory loss caused by deficiency of both heart and spleen and deficiency of spleen and qi.

Usually, you can also drink a cup of warm milk or listen to some soft music before going to bed to relax your nerves as much as possible, which is conducive to effectively alleviating the decline in the quality of insomnia. You can also do some physical exercise during the day, so it is difficult to consume excess energy in the body, thus improving the quality of sleep.

What can you eat to help you sleep?

1, kiwifruit

A new study shows that eating two kiwis a day can improve the quality of sleep by 40%! The occurrence of sleep disorder is related to the excessive excitement of central nervous system, sympathetic nerve or hormone secretion caused by stress. Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of nerve conduction substances. In addition, it also contains calcium, which is extremely rare in other fruits, and has the functions of stabilizing emotions and inhibiting sympathetic nerves.

Step 2: bananas

The well-known "slimming banana" is actually a good "sleeping pill". Besides stabilizing serotonin and melatonin, it also contains magnesium which relaxes muscles. In addition, eating bananas before going to bed will not lead to obesity, low calorie, rich dietary fiber, and promoting defecation are its advantages.

3. Longan

Eating fruit at night is not conducive to digestion, and because fruit contains too much sugar, it is easy to cause excess calories and lead to obesity. In particular, eating fruits with high fiber content before going to bed will affect sleep, which is even more harmful to people with poor gastrointestinal function. But if you don't sleep well, you can eat a few longan, which can soothe your nerves and help you sleep.

4. Xiaomi

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. Traditional Chinese medicine believes that it has the effect of strengthening the spleen and sleeping in the stomach. How to eat: Take appropriate amount of millet, add water to cook porridge, and eat it at dinner or before going to bed.

5. Lily

Lily is sweet and delicious. It not only contains carbohydrates, protein, calcium, phosphorus, iron and vitamins, but also contains a variety of alkaloids, which has good nutritional and tonic effects. Traditional Chinese medicine believes that lily has the effects of nourishing yin, moistening lung, clearing heart fire and calming nerves, and is often used as a diet therapy for chronic cough due to yin deficiency, blood in sputum, insomnia, dreaminess and mental trance.

What should I do if I sleep badly? Is there any way to improve my sleep quality?

1, breathing pranayama

Do the following little tricks: lie flat on the bed, relax naturally, close your eyes, put the tip of your tongue against your palate, put your hands crossed on your navel, inhale slowly through your nostrils, exhale slowly through your nostrils, and recite the words inhale and exhale in your mouth, and you will soon fall asleep.

2, medicine pillow to help sleep.

The way to improve sleep quality is to choose Ziziphus Spinosae Semen, Semen Platycladi, Fructus Schisandrae Chinensis, Flos Albiziae, magnet, etc. in order to effectively help sleep and achieve good sleep quality. (Same weight) As a medicine pillow, after a period of time, the sleep quality will be improved rapidly.

3, diet regulation method

In order to improve the quality of sleep, you can also take diet therapy. Take 30g of Semen Ziziphi Spinosae and 30g of Lily, first fry Semen Ziziphi Spinosae into soup, then remove the residue, then add Lily and cook until cooked. It is very effective to drink it hot every night before going to bed 1 hour.

4, traditional Chinese medicine foot bath method

In order to help you sleep better, you can also do pedicure. Take 9 grams of Radix Polygalae and Carthami Flos, and 65,438 05 grams of Semen Ziziphi Spinosae, Magnetite, Os Draconis and Semen Persicae, and decoct them in water twice. When the water temperature is suitable, soak your feet in the liquid medicine, which is best for soaking your feet. Soak 1 time before going to bed every night, and soak for at least half an hour each time.

Step 5 soak your feet in ginger vinegar

This remedy for insomnia is to wash fresh ginger, cut it into pieces, put it in a pot to boil, then add a spoonful of vinegar and put it in a footbath. When the water temperature is right, soak your feet for about half an hour. Soak your feet like this for 15 days, and insomnia will slowly disappear.

6. Music hypnosis

A large number of studies show that music helps sleep. Listening to music before going to bed can make people feel calm and breathe evenly, which plays a great role in relieving insomnia symptoms. In addition, listening to soothing jazz for about 45 minutes before going to bed can make insomnia patients fall asleep quickly and keep a good and adequate sleep. In addition, slow and gentle folk music and instrumental melody of about 60 beats per minute are also good medicines for insomnia. These health preservation methods are only applicable to the early stage of insomnia. If you are a serious insomnia patient, I suggest you go to a regular hospital for treatment, so as not to delay the treatment effect.

7. Self-massage

Lie flat on the bed before going to bed every day, close your eyes and let your whole body relax naturally, then bend your index finger and push it from the inside to the outside of your eyebrows with the inner edge of your second knuckle. Repeat 10 times. Then gently massage the temple with the middle finger of both hands 1 min. Finally, gently press and knead the double auricles with your thumb and forefinger. From top to bottom, repeatedly pressing 10 times can have a certain effect.

What should I do if I sleep badly? What can I do to improve the quality of sleep?

1, exercise. Do more small exercise before going to bed, but don't do too much exercise. Just run and beat Tai Ji Chuan. Proper exercise contributes to a good sleep.

The dinner was small but good. Don't eat too much at night. If you eat too much, your stomach will still swell when you sleep, and food will definitely affect your sleep. Therefore, dinner must be small and refined, just in moderation.

Don't drink something irritating and strong, such as coffee and tea. It is better to drink a glass of milk or warm water before going to bed, which is very helpful to promote sleep.

4. Avoid overthinking. It is best not to watch some movies and books that need to be thought for two hours before going to bed. Don't always think with your head when you sleep. This will keep your brain in a state of excitement, and of course it will be difficult to fall asleep. Don't watch horror movies and novels, which will also affect the quality of sleep.

5, soak your feet more. Soak your feet in hot water for more than ten minutes every night. Soaking feet is beneficial to promoting blood circulation, relaxing leg muscles, freeing the body from tension, and effectively promoting sleep and improving sleep quality.

6. Massage before going to bed. You can also do some simple massage before going to bed to help relax your body muscles and improve your sleep quality.