What are the dietary methods for insomnia? 1
1, what are the diet methods for insomnia?
Lily lotus seed porridge: take 30g of dried lily, lotus seeds (with seeds and soaked in water), 30g of crystal sugar, and rice 100g. Dry lily, japonica rice and lotus seeds are cooked together in a pot, and rock sugar is added when they are almost cooked. This porridge is a dietotherapy method for clearing heat and nourishing yin, moistening lung and calming nerves and insomnia. It is suitable for people with insomnia, dreaminess, intense heart fire and anxiety.
Ziziphus jujuba seed porridge: Ziziphus jujuba seed powder 15g, japonica rice 100g. Cook the japonica rice first, and then crush the Ziziphus jujuba seeds and cook for 5 minutes. It has the effects of nourishing the heart, calming the nerves and stopping sweating, and is suitable for people suffering from insomnia, dreaminess, palpitation, physical weakness and sweating.
Ganmai jujube lotus root soup: lotus root 250g, wheat 75g, licorice 12g, red dates 5 pieces and salt 3g. Wash the wheat and soak it in clear water 1 hour; Soak the red dates until soft, and remove the core. Boil wheat, licorice and jujube with water, add lotus root and simmer until soft, and finally add salt to taste. Diet therapy for insomnia, this soup has the functions of benefiting qi and nourishing blood, calming the heart and calming the nerves, especially suitable for insomnia with bad complexion.
2. Types of insomnia
Insomnia can be divided into primary and secondary according to the etiology.
Primary insomnia
Usually, there is no clear cause, or insomnia symptoms still exist after the possible causes of insomnia are ruled out, which mainly include three types: psychophysiological insomnia, idiopathic insomnia and subjective insomnia.
Secondary insomnia
Including insomnia caused by physical diseases, mental disorders and drug abuse. And insomnia related to sleep apnea and sleep dyskinesia.
3. What are the diagnostic criteria for insomnia?
Diagnostic criteria of adult insomnia in China: insomnia is characterized by difficulty falling asleep for more than 30 minutes; Sleep quality: Sleep quality declines, sleep maintenance is impaired, and the number of times of waking up all night is ≥2, and sleep quality declines. Total Sleep Time The total sleep time is reduced, usually less than 6 hours.
How to prevent insomnia in daily life
1, develop good living habits, follow the natural laws of sleep, and develop the habit of getting up regularly in the morning and going to bed regularly at night.
2. Have a certain amount of exercise every day, but it is not suitable for sleeping. Be sure to wash your feet with hot water before going to bed every day.
3. Avoid the noise in the bedroom.
4. The bedroom light is mild, and the temperature should not be too high or too low. Generally, 20℃ is appropriate.
Don't be too hungry and full before going to bed. Eat more sunflower seeds, jujube, honey, millet, milk and so on. In terms of diet; You can drink millet, lotus seeds, red dates and lily porridge at night; Try not to drink tea, coffee or coke after noon; Don't drink too much before going to bed; Hunger will affect sleep, and a cup of hot milk before going to bed will help you fall asleep.
6. Relax before going to bed. Don't stay in bed for a long time when you are upset and can't sleep. You can turn on the light and do something, and go back to sleep when you are tired.
7, the so-called less sleep during the day, increase activities: after retirement, the elderly have less activities during the day, long sleep time during the day, and short sleep time at night. Because of the lack of activities during the day, it often affects the quality of sleep at night, which is manifested as shallow sleep, easy to wake up and early awakening, but sleepy during the day. Therefore, the elderly should try to stay awake during the day to ensure high-quality sleep at night. Of course, it is not necessary to sleep less during the day. 1 or when you are sleepy at 2 pm, you can naturally sleep less for a while, just 15-30 minutes. Wash before going to bed and watch less TV: Old people like watching TV, but they should not watch it too late, and they should not sleep too late at night. Don't lie on the sofa until you see "good night", which will easily lead to poor sleep quality and even insomnia.
What are the dietotherapy methods for insomnia? 2 Pig heart jujube seed soup: pig heart 1, jujube seed, Poria cocos each15g, polygala tenuifolia 5g. Cut the pig heart in half, wash it, put it in a clean pot, then put the washed Ziziphus Spinosae seed, Poria cocos and Polygalae together, add a proper amount of water, put it on the fire, boil it with strong fire, skim off the foam, and simmer it with low fire until the pig heart is cooked. Every day 1 dose, eat heart and drink soup. This soup has the functions of nourishing blood, nourishing heart, benefiting liver and calming nerves. Can be used for treating palpitation, anxiety, insomnia, dreaminess, and hypomnesis caused by deficiency of heart, liver, and blood.
Gastrodia elata mixed rice
Take 5 grams of Gastrodia elata, 25 grams of japonica rice 100, chicken, 50 grams of bamboo shoots and carrots, fragrant shavings, taro 1 slice, soy sauce, cooking wine and sugar. Soak gastrodia elata for about 1 hour to soften it, then cut chicken into pieces, and cut bamboo shoots and washed carrots into small pieces; Peel taro, wash it with clear water to make it fragrant, and cut it into filaments. Wash the japonica rice, put it into the pot, add seasonings such as vermicelli and sugar, and cook it into thick rice with low fire, once a day, for lunch or dinner. This meal has the effects of strengthening the brain, strengthening the body, calming the nerves and sleeping. Can be used for treating dizziness, insomnia, dreaminess and amnesia.
Longyan rock sugar tea
25g longan meat, rock sugar 10g. Wash the longan pulp, put it in a teacup with rock sugar, boil the water, cover it for a while, and drink. Every day 1 dose, drink water, add boiled water to water, and finally eat longan meat. This tea has the functions of nourishing the heart, strengthening the spleen, calming the nerves and improving intelligence. It can cure excessive thinking, listlessness, insomnia, dreaminess, palpitation and forgetfulness.
Yuan Zhi red jujube porridge
Polygala tenuifolia 15g, fried Ziziphus jujuba seeds 10g, and japonica rice 75g. Put the cleaned japonica rice into an appropriate amount of water pot, add the cleaned polygala tenuifolia and Ziziphus jujuba seeds, boil with strong fire, and then turn to low fire to cook porridge, which can be eaten at night. The porridge has the effects of calming the heart, tranquilizing the mind, strengthening the brain and improving intelligence, and can be used for treating symptoms such as fright, insomnia and amnesia caused by blood deficiency in the elderly.
Bai mai Shen An yin
25 grams of wheat and lily, 0/5 grams of lotus seed meat and Polygonum multiflorum Thunb./kloc-,2 jujubes 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.
Stewed pork heart with Baiziren
Semen Platycladi 15g, pork heart 1, salt, cooking wine, soy sauce and onion slices. Wash the pig heart, cut it into thick slices, put it in a pot with appropriate amount of water together with the leaves of Platycladus orientalis, add cooking wine and refined salt, stew it on low heat until the pig heart is soft and rotten, and then add soy sauce and chopped green onion. Eat with meals. This soup has the effects of nourishing the heart, calming the nerves and relaxing the bowels. Can be used for treating palpitation, anxiety, insomnia, and dreaminess caused by deficiency of heart blood.
Longan gorgon porridge
25g of longan and gordon euryales, 0g of glutinous rice100g, 20g of Ziziphus jujuba seeds and 20g of honey. Wash glutinous rice and Euryale ferox respectively, put them into a proper amount of water pot, add longan, bring to a boil over high fire, turn to low heat and cook for 25 minutes, then add jujube kernels and cook for 20 minutes, and add honey before eating. Take it twice in the morning and evening. This kind of porridge has the functions of strengthening brain, improving intelligence, tonifying kidney and solidifying essence. Can be used for treating senile neurasthenia and mental decline.
Gynostemma pentaphyllum and jujube soup
Gynostemma pentaphyllum 15g, 8 red dates. Wash them separately, put them in a proper amount of water pot and cook them on low heat for 20 minutes. Every day 1 dose, eat dates and drink soup. This soup has the functions of strengthening brain, improving intelligence, calming the heart and calming the nerves. Can be used for treating mental fatigue, anorexia, insomnia, amnesia, frequent micturition at night, etc.