First, eat food that can cause insomnia at night.
1, chocolate
Scientists point out that chocolate contains more than 300 known chemicals, one of which is caffeine, which can make people excited. If you eat chocolate before going to bed, it will arouse people's body organs and improve mental excitement. It is difficult for people to calm down, so it is more difficult to adjust their breathing rules and enter the best state of sleep, and it is easier to clear up sleepiness and cause insomnia.
2. Red meat
Red meat is a word in nutrition, which refers to meat that turns red before cooking. Specifically, the meat of all mammals, such as pork, beef, mutton, venison and rabbit, is red meat. From a nutritional point of view, the fat content of red meat, especially pork, is as high as 30.3g per100g pork, and most of the fat in red meat is saturated fatty acid, which is the main component of fat. Generally, it is suitable for human body to use as energy, but it is also because of its high fat content, and it is easy to accumulate a lot of fat in the body before going to bed, causing obesity, which is extremely harmful to women's health.
Step 3: celery
Celery contains protein, fat, carbohydrates, cellulose, vitamins, minerals and other nutrients. Among them, the contents of vitamin B and P are more. The content of mineral elements calcium, phosphorus and iron is higher than that of ordinary vegetables. Celery is not only nutritious, but also has medicinal value. However, it is also a natural diuretic. Celery contains diuretic active ingredients, which can eliminate water and sodium retention in the body, diuretic and detumescence, and will constantly urge you to wake up and urinate, making you sleep restlessly.
4. Pizza
Pizza is a kind of food composed of many ingredients, which can be said to be extremely high in calories and difficult to digest. In particular, the tomato sauce in pizza has a high acidity, which will stimulate pantothenic acid in the stomach. The high-protein and high-fatty acid components such as fat meat and cheese in pizza will keep the stomach burning all the time, which is the most harmful to the stomach. Eating pizza before going to bed will increase the load on the digestive system, delay bedtime or easily wake up at night.
5. spaghetti
Spaghetti, also called spaghetti, is the most acceptable western food in China. As the legal raw material of pasta, Duran wheat is the hardest wheat variety, which has the characteristics of high density, high protein and high gluten. The pasta made by Duran wheat is yellow, resistant to cooking and good in taste. However, this hard wheat is rich in protein and complex carbohydrates. This carbohydrate decomposes slowly in the human body, which increases the burden of stomach digestion for sleepers, making it difficult for the human body to relax and calm down, which is not conducive to the quality of sleep.
6. cereals
Studies have shown that eating high-fiber oatmeal can help prevent diabetes and lower blood sugar. However, a lot of saccharin and carbohydrates are artificially added to the cereal on the market, and these ready-to-eat oatmeal basically contain very few vitamins because of the high temperature ripening process in processing, and flavor additives are not excluded. Eating before going to bed will only increase the blood sugar content and increase the burden on the detoxification system.
7.garlic
In the knowledge of balanced healthy diet, it has always been advocated not to eat spicy food. Although garlic is rich in important chemical components and high in nutrition, it belongs to spicy food, and its juice has strong irritation, which can directly stimulate gastric mucosa, reflexively cause the increase of HCI in gastric juice, make the stomach peristalsis and make the stomach pantothenic before going to bed. Moreover, its juice can dissolve red blood cells, seriously damage gastric cells and tissues, and easily cause symptoms such as gastric and duodenal ulcers or acute chronic gastroenteritis.
8.ice cream
Perhaps many people only know that ice cream is delicious, but they don't know its nutritional value, and they don't know what harm it does to their health to eat ice cream before going to bed. Yes, ice cream is a kind of food with high quality protein and high sugar and fat, but it is precisely because of these nutrients that eating it before going to bed will make the body have no extra time to burn fat, and at the same time send the wrong energy information to the body, and the unburned fat will be automatically stored, which will affect the body shape and increase blood fat. In addition, the study found that eating high-sugar food before going to bed is the most likely to have nightmares.
9. Candy
Sugar is the most basic and simple carbohydrate needed by human body. Can quickly provide energy for the human body. However, a recent study shows that 7 people in 10 will eat junk food such as candy before going to bed, which will cause them to stay up all night and have nightmares. Experts speculate that high glucose levels lead to a large number of brain waves, which leads to nightmares.
Second, what not to do when sleeping
1. Leave the electric blanket on all night. Doing so not only makes people thirsty after waking up, but also makes them easy to catch a cold because they are used to the temperature of the electric blanket. Another study shows that male testicles can only ensure the vitality of sperm at a low temperature. If the electric blanket is turned on for a long time, the heat generated by it will have a negative impact on male seminal vesicle, which will reduce male sperm or sperm motility. It is recommended that 10 minutes turn on the power before going to bed, and turn off the power when the bedding is warm, as long as you don't feel cold when you get into bed.
2. Sleep with "Qi". Being angry before going to bed will make people's heart beat faster and their breath will be short. In this case, it is difficult to fall asleep normally, and it will seriously affect the quality of sleep and lead to depression. American studies have confirmed that if couples quarrel during the day, the quality of sleep at night is often poor, and then the relationship between husband and wife will be affected the next day, and so on.
The couple sleep face to face. Some young couples have a good relationship and often sleep opposite each other. This will lead to the fact that most of the gas inhaled by one party is the exhaust gas exhaled by the other party, and the brain lacks fresh oxygen or oxygen supply, which is easy to cause insomnia, dreaminess, dizziness and fatigue after waking up, and listlessness.
4. Fall asleep watching TV. Many people are used to lying in bed watching TV before going to bed and falling asleep after watching it. But research shows that flashing TV screens or computer screens can stimulate the brain and affect sleep. It is recommended to turn off the TV or computer one hour before going to bed and take a hot bath before going to bed.
5. Sleep with your hands on the pillow. Putting your hands under your head while sleeping will not only affect blood circulation, but also cause numbness and pain in upper limbs, and increase intra-abdominal pressure, leading to reflux esophagitis and affecting digestive function. In addition, when sleeping with your arms held high, the external intercostal muscles, diaphragm muscles, abdominal muscles and anterior and posterior thoracic muscles cannot be naturally stretched and relaxed, which affects the natural breathing of the lungs and easily leads to chest tightness and fatigue.
6. Sleep with your mouth open. Nasal hair and secretions in the nasal cavity have the functions of filtering dust and impurities, humidifying and heating air. Breathe through your mouth when you sleep, and your throat is prone to infection. Many chronic pharyngitis is caused by oral breathing. The most effective way to change your mouth to sleep is to deliberately close your mouth before going to bed and breathe completely through your nose; Try to breathe through your nose during the day for a week.
7. Sleep in the wind. As the old saying goes, "Wind is the root of all diseases, and it is fickle several times; Those who are good at taking pictures lie in the wind in summer. "This means that people's ability to adapt to environmental changes is reduced when they sleep. If they sleep in front of the tuyere, they are prone to catch a cold and get sick. It is recommended to avoid the tuyere when opening the window at night, leaving only a small gap.