Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter serotonin, making 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 foods containing caffeine can stimulate 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 and affect sleep. After eating greasy food, it will increase the workload of the intestine, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it working, and 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.
Good eating habits can make you sleep well.
When to eat dinner and how much to eat are also important factors affecting sleep. Studies have proved that if a person wants to fall asleep at night 10, the ratio of three meals is preferably 4∶4∶2, which can not only ensure the energy supply during exercise, but also make the gastrointestinal tract rest during sleep. Generally speaking, dinner should not be too full, which is most conducive to sleep.
In addition, dinner is best arranged about 4 hours before going to bed. Sleeping after a meal will make the exhaust gas stay and affect sleep. People with neurasthenia should eat a single taste of food for dinner, not a mixture of flavors; Food should be hot and cold evenly. Developing good eating habits is more conducive to sleep. Some foods can help sleep, and nutritionists point out that this is related to some of its ingredients. In this regard, the most obvious foods are as follows:
Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter serotonin, making 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 foods containing caffeine can stimulate 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 and affect sleep. After eating greasy food, it will increase the workload of the intestine, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it working, and 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.
Good eating habits can make you sleep well.
When to eat dinner and how much to eat are also important factors affecting sleep. Studies have proved that if a person wants to fall asleep at night 10, the ratio of three meals is preferably 4∶4∶2, which can not only ensure the energy supply during exercise, but also make the gastrointestinal tract rest during sleep. Generally speaking, dinner should not be too full, which is most conducive to sleep.
In addition, dinner is best arranged about 4 hours before going to bed. Sleeping after a meal will make the exhaust gas stay and affect sleep. People with neurasthenia should eat a single taste of food for dinner, not a mixture of flavors; Food should be hot and cold evenly. Developing good eating habits is more conducive to sleep.
Be realistic about your expectations of yourself and others and make them practical.
Write the stress.
Once you write down the pressure of 1, 2, 3, you will find that it is easy to relieve the pressure as long as you break it one by one.
make overall arrangements
Things are often divided into what must be done, what should be done and what you want to do. If you don't do what you should do, you will increase your inner tension or pressure. Therefore, as long as you finish what you want to do first, you will reduce the pressure.
Relax in time
Everyone needs to relax after work, such as listening to music, taking a bath, watching comedies, traveling and ensuring adequate sleep.
Eat slowly
Eating enough time can relieve stress, and wolfing down will increase tension.
imagine
For example, imagine sitting on the flat grass under the blue sky and white clouds, and your heart is full of serene, quiet and peaceful feelings, which can relieve tension and restore energy in a short time.
Smell the fragrance
Aroma can inhibit nerve cells in the limbic system of the brain, which has obvious effect on relieving nervous tension and psychological stress.
read a book
When you travel in the world of books, all your sorrows will be forgotten and disappear. Reading can make a person gradually become cheerful and open-minded and not afraid of pressure.
Ask for help
When you need others to listen and offer constructive suggestions and help, just ask.
Cry if you want.
Crying can relieve stress and express emotions, which is much more beneficial than burying them in your heart.