Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete 5- hydroxytryptamine, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep. For people with neurasthenia caused by physical weakness, the effect of milk on sleep is more obvious.
Millet: Of all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.
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 caffeinated foods will affect 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, which will affect sleep. After eating greasy food, it will increase the workload of intestine, stomach, liver, gallbladder and pancreas, and the nerve center will keep it in working condition, which will 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.
Question 2: What can men with poor sleep quality eat to improve oryzanol?
Question 3: What nutrients do men who stay up late for a long time need to supplement and eat? Is it because they are forced to stay up late at work or study, or because they indulge their youth? Like smoking, staying up late is harmful to health. So we call for trying not to stay up late. If you have to be a family who stays up late, you should take enough nutrition to protect yourself and minimize the harm to your body by staying up late.
What harm will staying up late do to your health? There is not enough research. However, it is an indisputable fact that partners who need to work at night often complain that they are "getting worse and worse". There is enough evidence that staying up late for a long time will affect the function of the immune system. The physical examination report for the working population who need night shift also shows that the proportion of abnormal liver function is higher than that of the general population. And people who often stay up late really feel older than the average person. In addition, the secretion of adrenaline and other hormones in families staying up late is also higher than that of ordinary people, which greatly increases the pressure of metabolism and increases the risk of chronic diseases for adults.
Therefore, people who stay up late should pay attention to two aspects in nutrition intake, one is how to protect their health, and the other is how to keep their best condition when working at night.
Supplement nutrition when staying up late.
How to maintain immunity and protect liver function should be paid attention to by those who stay up late. If you stay up late staring at the computer screen, you should pay more attention to protecting your eyesight. Please refer to the computer family of this website. Special topic of Sangzishan. People who stay up late will increase their demand for vitamins a, b, c and e. If it is insufficient, it will increase fatigue and increase healthy wear and tear.
If you need to stay up late, you should eat more foods rich in B vitamins for dinner, such as whole grains, liver, lean meat, beans and fresh fruits and vegetables. If you want to eat midnight snack, you can also use foods containing vitamin B, such as milk with yeast, yogurt and whole wheat bread as the main force. If necessary, you can take nutritional supplements or chew the well-known Taiwan Province sugar (containing vitamin B). There are also references that chicken essence can accelerate metabolism and improve work efficiency. In order to cope with the incremental secretion of adrenaline and other hormones, we should also pay attention to the full intake of vitamin C. As for the refreshing oral liquid on the market, the main components are vitamins B, C, caffeine, Chinese medicine, etc., which have certain effects, but it is not recommended to drink it every day to avoid dependence.
Something that deceives the body
Caffeine-containing drinks are the favorite of those who stay up late, and high-calorie foods such as sweets, biscuits and western-style fast food are also common "nutritional supplements" for those who stay up late, but they can only temporarily refresh themselves or increase their blood sugar concentration. And these foods will accelerate the consumption of vitamin B in the body. Excessive caffeine can secrete nerves and adrenaline, thus consuming vitamin B group in the body.
When the vitamin B group is insufficient, the metabolic "oil circuit is not smooth" appears, but it is easier to get tired and affect work efficiency. Some people will drink more coffee, which will cause a vicious circle. Therefore, we should also find out what is called body tonic. What does it mean to lie to your body? Pay attention to the balance of nutrition and the sufficiency of vitamin B group in order to supplement the body; Smoking, chewing betel nut and excessive caffeine are the real liars.
Humans are not Nocturnal Animals, staying up late is the most violation of biological laws, and health damage is only a necessary punishment. Even small and beautiful skin care products can't make up for the aging and health damage caused by staying up late. Can you not stay up late? If you must exercise at night, you'd better get some sleep the next day. Creating a dark environment (such as wearing an eye mask) during supplementary sleep has a positive effect on improving sleep quality.
* * * Protect liver movement
Wu Changxin, chairman of the China Scientific Qigong Society, who insists that "you need to see a doctor if you are sick, but your health depends on yourself", thinks that modern people are busy and often work overtime and stay up late. On weekdays, we should develop the habit of caring for the liver, such as living a normal life, relaxing our mood and doing some simple exercises to protect the liver. And always pay attention to your physical condition, and seek medical advice as soon as possible if you feel unwell.
A. Liver * * * movement
Rub your hands.
Insert your hands inward and slowly into the breast about 2 ~ 3 cm below the ribs.
This is the liver meridian. Doing more * * * helps to maintain the liver. Note: General strength is enough, no special strength is needed.
Question 4:30-year-old men can't sleep well. What should he pay attention to and what is better to eat? I couldn't sleep thirty years ago, and I can't sleep thirty years later. People of this age are most stressed by psychological factors such as work, life and personal desire for success, and it is normal to be unable to sleep, which proves that they are thinking. But if you don't do this every day, I suggest you drink a cup of hot milk half an hour before going to bed, and then soak your feet in hot water for about half an hour, so that you can feel Mao Mao sweat on your back, and then you must keep a good positive and optimistic attitude. One more thing, no matter how busy you are at work, you should take time to exercise for half an hour every day. You can run or swim. As long as you can do this, you will sleep better.
Question 5: Men are stressed and can't sleep at night. What is better to eat? First, there should be no shortage of alkaline foods in the diet, such as fresh vegetables (purple cabbage, cauliflower, celery, oily wheat, radish seedlings, Chinese cabbage) and fruits, fungi, milk, etc., which can neutralize the "fatigue element" in the body-lactic acid and relieve fatigue.
Secondly, calcium is a natural decompression substance. People who lack calcium are always tired and nervous, and the fatigue caused by work cannot be alleviated. Don't forget to add magnesium while eating foods rich in calcium such as milk and yogurt. "Calcium supplementation does not supplement magnesium, and you will regret it if you eat it!" Fresh wheat, buckwheat, walnuts, almonds, red wine, bananas, laver, unprocessed honey and soybeans are all rich in magnesium.
Question 6: Rhapsody in July can't sleep well at night. What is the safest way to eat? Proper use of traditional Chinese medicine with sedative and sedative effects can make him feel sleepy naturally and healthily. Here are some recommended soups to try:
First, Ziziphus jujuba seed soup:
Mashing Semen Ziziphi Spinosae and San Qian, decocting in water, and taking one hour before going to bed every night. Semen Ziziphi Spinosae can inhibit the central nervous system and has a continuous sedative effect. It has a good effect on anxiety, insomnia or palpitation caused by blood deficiency.
Second, meditation soup:
San Qian longan pulp and Sichuan Danshen are decocted in two bowls of water into half bowls, and taken 30 minutes before going to bed. Can achieve the effect of sedation, especially suitable for insomnia patients with insufficient heart blood.
Third, anshen decoction:
Steam raw lily for five cents, add an egg yolk, stir with 200°c water, add a little rock sugar, boil, stir with 50c.c water, and drink one hour before going to bed. Lily has the functions of clearing away the heart and calming the nerves. If you drink it regularly, you can get immediate results.
Four, Sanwei Anmian Decoction: Suanzaoren San Qian, Ophiopogon japonicus, Polygalae, one yuan each, decocted in 500 c.c water to 50c.c, taken before going to bed. All the above three herbs have the effects of calming the heart and calming the nerves, and the mixed use has the effect of hypnosis.
Five, longan lotus seed soup:
Take longan and lotus seeds to make soup, which has the effects of nourishing the heart, calming the nerves, strengthening the spleen and tonifying the kidney. It is most suitable for middle-aged and elderly people and long-term insomnia.
Sixth, nourishing porridge:
Take 35g of Codonopsis pilosula, peeled jujube10g, Ophiopogon japonicus10g, Poria cocos10g, decoct them in water at 200℃ to 500℃ to remove residues, cook them with washed rice and water, and add brown sugar when the rice is cooked. It can nourish qi and blood, tranquilize the mind, and obviously improve palpitation (rapid heartbeat), amnesia, insomnia and dreaminess.
Question 7: What should I eat for insomnia? 10 kinds of food to improve men's sleep quality. Solving sleep is a comprehensive and systematic problem.
0. premise: if it is a sleep problem caused by physical discomfort, we must first solve the health problem.
Of course, some physical discomfort is caused by lack of sleep, so we should distinguish it carefully!
1. Regularity: Get up and go to bed at the same time every day (go to bed no later than 23:00).
If you can't sleep, go to bed and turn off the lights. If you are sleepy, get up and open the curtains.
Adjustment: adjust the rhythm, re-establish the schedule of work and rest, and constantly modify it to fully adapt.
2. Napping: Taking a nap at noon also plays an important role in restoring physical fitness, but it cannot last more than 40 minutes (affecting the quality of sleep at night).
Stealing sleep: If you work or study hard, you should learn to buy time and take a nap.
3. Diet: Strengthen nutrition and choose foods and dried fruits with low quantity and high quality.
Edible: milk, beef, pork, fish, beans, walnuts, jujube, longan and peanuts.
Taboo: alcohol, cigarettes, caffeine (coke, coffee), tea, sleeping pills.
Dinner: Eat less greasy, spicy, high-salt, high-fat, high-calorie, high-sugar, high-carbohydrate, gas-producing and indigestible foods.
Drink water: drink as much water as possible during the day (boiled water) and drink as little as possible after dinner (getting up at night affects sleep).
Drugs: the sleep caused by drugs is not good, so we can only wait for the physical condition to improve and gradually reduce the dosage.
4. Mood: Being able to relax every day can greatly promote sleep and physical and mental health.
5. Daylight: The darker the environment during the day, the worse the sleep at night. See more sunshine and keep indoor light.
6. Daytime exercise: Regular low-intensity exercise (cycling, jogging, brisk walking) during the day, which can quickly raise body temperature and keep people awake.
After-dinner activities: Walking, Tai Ji Chuan.
7. Before going to bed: no exercise, no water, no emotion, no games, no thriller TV and novels.
8. Sleeping environment: clean and comfortable
Bedding: suitable pillow (high and low, soft and hard)
Quiet: keep it completely dark and absolutely quiet.
Temperature: 19-23 degrees
Humidity: 60%-70%
Sleeping posture: Sleeping posture will cause unnecessary pressure on the body and increase the difficulty of getting to know each other.
Wear: Don't wear these to sleep (watches, dentures, bras, cosmetics, contact lenses).
9. Decompression: Being able to relax every day can greatly promote sleep and physical and mental health.