Foods that cause insomnia:
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1, dairy products: milk contains tryptophan, which is an essential amino acid for human body. Drink a glass of milk before going to bed, which contains enough tryptophan to fall asleep. Milk is also rich in protein, and the sense of food and clothing when drinking also increases the efficacy of calming the nerves and helping sleep. Cheese and yogurt are also rich in calcium, which can promote serotonin and treat insomnia.
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2, whole wheat bread: rich in vitamin B, has the function of maintaining the health of the nervous system, eliminating irritability and promoting sleep.
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3, asparagus: you can regulate sleep by regulating cortisol. Want to have a good sleep, a cup of asparagus powder before going to bed can improve insomnia.
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4. Jujube: warm and sweet. Jujube is rich in nutrients such as protein, vitamin C, calcium, phosphorus, iron, etc. It has the effects of invigorating spleen and tranquilizing mind, invigorating qi and blood, invigorating spleen and regulating stomach, treating deficiency and preventing cancer. Cooking soup with red dates after dinner can speed up sleep time. If you suffer from insomnia and get angry, you can also take a proper amount of pears, cut them into small pieces and cook them together to achieve the effect of removing fire and promoting fluid production.
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5. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Eating walnuts every morning and evening is good for sleep.
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6, longan: sweet and non-toxic. Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia. Guipi Pill, a traditional Chinese medicine prescription for treating dreaminess such as deficiency of heart and spleen and insomnia, contains longan pulp.
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7, lotus seeds: flat, sweet, beneficial to the heart, kidney, diarrhea, solid essence, nourishing the heart and calming the nerves. MUBI upset insomnia, can use lotus plumule with a little salt, decoction, take it every night before going to bed.
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8, vinegar: vinegar contains a variety of amino acids and organic acids, the effect of eliminating fatigue is very obvious, but also help sleep. When you are tired and can't sleep, you can take 1 tablespoon vinegar and take it slowly in warm water. Close your eyes when drinking, and you can sleep peacefully for a while.
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9. Xiaomi: Xiaomi is rich in digestible starch, which can make people eat and wear warm clothes, promote the secretion of insulin, further increase the content of tryptophan in the brain, and help relieve insomnia.
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10, honey has a good hypnotic effect, because substances such as glucose, vitamins, magnesium, phosphorus and calcium in honey can moisten the nerves and regulate the nervous system, thus promoting sleep, especially for neurasthenia.
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1 1. Fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which has the functions of clearing heat, nourishing blood and relieving annoyance. Can be used for treating insomnia caused by blood deficiency. How to eat: Take fresh lotus root and simmer it on low fire. After slicing, add a proper amount of honey, which can be eaten at will and has the effect of calming the nerves and helping sleep.
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12. Sunflower seeds: Sunflower seeds are rich in protein, sugars, vitamins, amino acids and unsaturated fatty acids, and have the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol. Eating a handful of sunflower seeds every night has a good sleep effect.
Sleep experts pointed out: Besides sleeping instant asparagus powder specially used to mediate insomnia, tryptophan in protein contained in other foods can temporarily inhibit brain thinking activities and make people feel sleepy. Suitable foods to eat before going to bed are millet, milk, potatoes, noodles or vegetables with a little chicken or fish. These foods can stimulate the brain to secrete a hormone called serotonin, which has relaxing and calming effects. Bananas, oatmeal, eggplant, tomatoes and celery rich in magnesium are also helpful to treat insomnia.
What is the relationship between exercise and sleep? Can it promote sleep or will it affect sleep? Let's discuss it today!
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Experts usually warn people to avoid strenuous exercise before going to bed. The reason is that during strenuous exercise, the human body will release more hormones such as adrenaline, which makes people's emotions in a state of agitation. It takes them at least 3 hours to recover to their original level, so exercise before going to bed will hinder sleep.
However, most studies have not confirmed this statement. For example, a study found that doing moderate-intensity exercise 1 hour 90 minutes or 60 minutes before going to bed will not make it difficult for people to fall asleep, nor will it reduce the quality of sleep. Many other studies have similar findings. A researcher who specializes in observing this problem at the University of South Carolina in the United States believes that exercise before going to bed can really promote sleep, reduce anxiety and raise body temperature, but there are individual differences. In other words, not everyone can benefit from exercise before going to bed.
However, most studies have confirmed that exercise before going to bed will not have a negative impact on sleep. So if you want to join a sports team after work, you don't have to worry about the influence of exercise before going to bed on your sleep.