1, summer health porridge
1. Millet porridge
Nutritionists say, add appropriate amount of water to millet to cook porridge at dinner or before going to bed. Millet porridge has the effect of helping sleep and reducing noise, and is rich in tryptophan. Through metabolism, inhibiting the excitability of the central nervous system can achieve the effect of sedation and improving sleep quality.
2. longan porridge
Longan porridge has the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. It is especially suitable for fatigue, spleen injury, worry, emaciation, forgetfulness and irregular menstruation.
3. Walnut sesame porridge
Take 20g of walnut kernel, 0g of black sesame10g, 50g of rice, add water and fry it into porridge, and take it in the morning. It is suitable for insomnia caused by heavy work pressure and excessive brain use.
4. oatmeal
Oats are rich in soluble fiber and protein, which can make people feel full. If you feel hungry before going to bed, eating oats will help suppress your appetite. Besides, oat is a valuable product before going to bed, which is rich in N- acetyl -5- methoxytryptamine, which has the characteristics of soothing and restoring nerves and can help you sleep well.
5. Jujube porridge
Jujube 10 to 15, 60 grams of japonica rice. The beneficial substances contained in jujube have sedative, hypnotic and antihypertensive effects, so jujube is often used to treat neurasthenia, which can replenish qi, soothe the nerves and replenish blood.
6.almond porridge
Almond is not only rich in protein, vitamins and other nutrients, but also contains tryptophan and magnesium, which is a good medicine to relax muscles. Eating regularly helps to relieve anxiety and help sleep. In addition, almonds contain a lot of fiber and unsaturated fat, which is not only beneficial to heart health, but also helps you "clean" your intestines.
7. Lotus seed gorgon porridge
Suitable for busy men with high work pressure. Such people are prone to mental stress and fatigue, have poor sleep and generally exercise less. Drinking porridge with lotus seeds and Gordon Euryale seeds can strengthen the spleen and stop diarrhea, nourish the heart and soothe the nerves, and Gordon Euryale seeds can strengthen the spleen and tonify the kidney. Regular drinking can relieve stress and prevent insomnia and other symptoms caused by work stress. Mr. Li said that he has been under great pressure at work recently and often suffers from insomnia at night. Later, his health became worse and worse. He went to consult some experts, and the expert's first choice is lotus seed porridge, which saves money and saves trouble, and the effect is not bad.
8. Honey porridge
Appropriate amount of honey, 50- 100g of japonica rice, cooked into porridge. It has the effects of relaxing bowels, nourishing the heart and calming the nerves. Glucose and vitamins in honey can regulate nervous system function, relieve nervous tension and promote sleep without any side effects.
9.lily porridge
Soak the lily in water for half a day to remove bitterness, and then cook it in rice until the rice is cooked and fragrant. You can eat it with a proper amount of rock sugar. Lily mainly contains alkaloids such as colchicine, which has a good nutritional and nourishing effect and is of great benefit to diseases such as residual heat, trance, insomnia, dreaminess and depression after fever.
10. Lotus porridge
Nutritionists say lotus seeds are good for nutrition and health. They are rich in calcium, phosphorus and potassium, which can soothe the nerves, nourish the heart and soothe the nerves. Lotus plumule also has a good effect of clearing heart and helping sleep. Has the effects of invigorating the middle energizer, invigorating the spleen, nourishing the stomach, calming the heart and calming the nerves.
1 1. Pumpkin millet porridge
Millet 100g, rhubarb rice 100g, pumpkin 500g, and proper amount of sugar. Peel the pumpkin, wash it and cut it into cubes. Wash the two kinds of rice, put them together in a pot and simmer for 20 minutes to form porridge. This kind of porridge is smooth and delicious, which helps to sleep and is suitable for eating a bowl for dinner.
What should I do if I still can't sleep for three or four hours in bed at night? Insomnia can't be relieved overnight. Only by slowly adjusting diet can sleep be improved. So what food can insomnia eat to improve sleep?
7 kinds of food to improve sleep
1. honey
Honey is a common food, which can not only improve insomnia, but also help you lose weight. Honey is rich in magnesium. The main function of magnesium is to calm the central nervous system of the brain, which is often said to calm people.
2. Walnut
Walnut is a brain-nourishing food and the best food to improve sleep quality. Eating a few walnuts before going to bed every night can soothe the nerves, increase wisdom and relieve asthma.
3. vinegar
Vinegar is a must-have item in the kitchen, because vinegar has the functions of seasoning and sterilization, and it is an indispensable condiment in our diet. Many people should add vinegar whether cooking or eating. The amino acids rich in vinegar can also promote the metabolism of human body fat, so that the excess fat in the body can be converted into physical energy for consumption, and can also promote the metabolism of sugar and protein, and enhance the metabolism of human body fat, thus playing a good role in slimming.
4.asparagus
Asparagus has the functions of clearing away heat, promoting fluid production, diuresis, moistening skin and detoxifying. Asparagus contains protein, sugar, vitamin A, vitamin B, vitamin C, folic acid, nucleic acid, phosphorus, calcium and iron. It can help patients who go to bed late and wake up early because of excessive heart fire to get better sleep.
5. Jujube
Jujube has the functions of invigorating spleen and stomach, benefiting qi and promoting fluid production, and harmonizing ying and Wei. Jujube contains protein, sugar, organic acid, mucus, vitamin C, vitamin P, phosphorus, calcium, iron and other nutrients. It is suitable for staying up late and waking up early caused by deficiency of both heart and spleen and disharmony of stomach and qi.
6. Cortex Albizziae
Albizia Albizia bark has the functions of relieving depression, calming nerves, promoting blood circulation and reducing swelling. Albizia Albizia bark contains saponins, flavonoids, tannins, various lignans, glycosides and other substances. It is suitable for dreaminess and insomnia caused by liver depression and excessive fire.
7. Polygonum multiflorum Thunb
Caulis Polygoni Multiflori has the effects of nourishing blood, calming nerves, expelling wind and dredging collaterals. Caulis Polygoni Multiflori contains anthraquinones, emodin, chrysophanol, β-sterol and other substances. It is suitable for liver depression, dreaminess, yin deficiency and excessive fire.
2. Have a good sleep
First, take a nap.
Chinese medicine health care attaches great importance to the role of "meridian sleep", that is, deep sleep at night (noon) and short rest during the day (noon). The sun is shining at noon every day, so you can rise after a rest. The nap time varies from person to person. Generally, half an hour to 1 hour is appropriate. If the nap time is too long, it is easy to fall into deep sleep, but it makes people feel listless after waking up.
Second, nourish the heart and yin at night.
When people sleep, the five internal organs are still working, especially the heart, which needs conscious treatment. Eating a little food that nourishes the heart and yin before going to bed helps to recharge your batteries, soothe your nerves and help you sleep. Crystal sugar lotus seed soup, millet and jujube porridge, lotus root starch, longan pulp, lily, or a glass of milk can all better nourish the heart.
Third, breathe before going to bed.
As the saying goes, "quietness leads to yin, and yin is full of sleep." Slow and even breathing is very helpful to sleep. This is because people's breathing rhythm is slow, the heartbeat will naturally slow down, and blood circulation and life activities will slowly ease down. In this state, people can sleep peacefully. Generally speaking, it is not appropriate to do large-dose exercise before going to bed, and it is not appropriate to have mixed emotions. You can sit still, take a walk, or listen to some soothing music to gradually get better and quieter.
Fourth, rub your feet every day.
Soaking feet with warm water before going to bed, supplemented by foot massage, such as Yongquan point (the first third of the connection between the second toe and the heel), is very effective in promoting sleep. Because this can promote the intersection of heart and kidney, and can play a role in promoting qi and blood circulation, relaxing muscles and tendons, and balancing yin and yang. You can rub your feet and move your toes. For example, the first toe is the channel of the liver and spleen, and more activities can soothe the liver and strengthen the stomach and stimulate appetite.
3. What should I eat for insomnia?
1, people who are prone to insomnia should not eat candy. A recent study showed that 7 people in 10 ate junk food such as candy before going to bed, which led to nightmares all night. Doctors suspect that high glucose levels will cause more brain waves and lead to nightmares.
2, people who are prone to insomnia should not eat chocolate. Caffeine in dark chocolate can be exciting. Almost all chocolates are rich in caffeine. In addition, theobromine in it can make people's heart beat faster.
3. People who are prone to insomnia should not eat ice cream. Ice cream is rich in fat, so sleeping after eating will leave the body with no time to burn fat. All sugar will give the body the wrong energy information, and then actively store it and turn it into fat. In addition, the study found that eating high-sugar food before going to bed is simply a nightmare.
It is generally believed that alcohol can promote sleep, which is inaccurate. Alcohol can really help you sleep, but it won't keep a good rest for a long time. In fact, alcohol will disturb the rehabilitation function of sleep, and people who often hypnotize with alcohol will fall into a vicious circle of having to drink to fall asleep.
5, red meat. Although the high content of iron and tryptophan in red meat helps you sleep, red meat contains more protein and fat, which takes longer to digest than other foods, which will make your body work all night. Therefore, in order to have a deep sleep, it is best to prevent eating red meat at dinner.