1, insomnia dietotherapy
(1) Steamed pork liver with Albizia Albizia flower
Efficacy: cool wind improves eyesight, regulates qi, nourishes liver and calms nerves. Indications: insomnia, hypochondriac pain, etc.
Food function: Albizia Albizia flower is sweet and flat in nature, enters the heart, liver and spleen meridians, and has the functions of calming the nerves and regulating qi, calming the heart and activating collaterals; Pig liver is sweet, bitter and warm, and has the functions of nourishing liver, nourishing blood and improving eyesight.
Dosage and usage: use Flos Albiziae (dried) 10g each time, put in a dish, add a little water: soak for 4-6 hours, slightly wash, and drain off excess water; Then cut 100- 150g pork liver into pieces, put it on the same plate, add a little salt to taste, steam it in water, and serve.
(2) licorice, wheat and jujube soup
Efficacy: it can calm and nourish the heart, soothe the nerves and relieve troubles, and replenish the spleen and stomach. Indications: hysteria, neurasthenia, insomnia, night sweats, etc.
Food function: Glycyrrhiza uralensis Fisch is sweet in taste and flat in nature, and enters the spleen and lung meridians, which has the functions of relieving anxiety, moistening lung and detoxifying; Wheat is sweet and cool, enters the heart, spleen and kidney meridians, and has the functions of nourishing the heart and kidney, clearing away heat and quenching thirst; Jujube is sweet and warm, enters the spleen and stomach meridian, and has the functions of invigorating spleen and stomach, benefiting qi and promoting fluid production, and harmonizing ying and Wei.
Dosage and usage: each time, use licorice10g, 30g of wheat, 5 red dates, 2 bowls of clear water to boil the soup, and drink the soup after removing the dregs.
(3) Baimai Anshen Drink
Wheat lily 25g, lotus seed meat 15g, Polygonum multiflorum Thunb 15g.
2 dates and 6 grams of licorice. Wash wheat, lily, lotus seed, Polygonum multiflorum Thunb, jujube and licorice respectively, soak in cold water for half an hour, pour into a clean pot, add water to 750 ml, boil with strong fire, and then cook with slow fire for 30 minutes. Filter the juice, keep it in a thermos, stew it twice, put it together and drink it at any time. The beverage has the effects of invigorating qi, nourishing yin, clearing away heat and calming the nerves. Can be used for treating mental disorder, vexation, dryness, insomnia, dreaminess, palpitation, shortness of breath, hyperhidrosis, etc.
2. Factors of poor sleep
1, mental factors
When people's mental psychology is stimulated or interfered by the outside world, it is most likely to lead to insomnia. For example, how stressful the work and life are, and the interpersonal relationship is tense.
2. Disease factors
Cardiovascular and cerebrovascular diseases, gastrointestinal diseases, liver and kidney diseases, endocrine diseases and obesity may all lead to poor sleep quality, and cervical vertebra problems will also affect sleep quality. In addition, poor sleep is often a symptom of psychological diseases such as depression and anxiety.
3. Living habits and environmental factors
Bad sleeping environment, bad sleeping posture, unhealthy diet and work and rest habits will also affect the quality of sleep.
Three nutrients control sleep
Many studies have shown that eating the right nutrients helps to improve the quality of sleep. On July 28th, the American "Fun Science Network" published the "Three Nutrients in Charge of Sleep" summarized by Dr. Deborah Innos, an American registered dietitian, for your reference.
Magnesium should be supplemented if it is difficult to fall asleep. Magnesium is an extremely important trace element, which plays a key role in the regulation of human sleep function. Insomnia is one of the symptoms of magnesium deficiency. According to an analysis published in Medical Hypothesis in 2006, magnesium deficiency may be an important factor in most depression and mental health problems, which may lead to difficulty in falling asleep. Dr Innos said that dark green leafy vegetables, pumpkin seeds, sesame seeds, beans, lentils and some fish are all rich in magnesium.
You should supplement potassium when you wake up at night. 199 1 A study published in the American journal Sleep shows that people who can't sleep well at night can significantly improve their sleep by supplementing potassium. Supplementing potassium with drugs is one way. However, Dr. Innos suggested that it is best to supplement potassium through a healthy diet. Most people think that bananas are the first choice to supplement potassium, and one banana can supplement 10% of the recommended daily potassium. Actually bananas are not the best choice. Beans, green leafy vegetables and potatoes are more suitable for potassium supplementation, and avocado is also a good choice.
Take vitamin d when you are sleepy during the day. A study published in the American Journal of Clinical Sleep Medicine 20 12 found that frequent daytime sleepiness is closely related to the low level of vitamin D in the body. Sunbathing is a way to supplement vitamin D. But many people don't get enough sunshine for fear of sunburn or skin cancer. Another way is to supplement vitamin D in the diet. Foods rich in vitamin D include milk, yogurt, sardines, salmon, tuna and vitamin D fortified foods.