Insomnia can't sleep. What's a good diet solution? Insomnia is lying in bed for two or three hours without falling asleep. This feeling has tortured many people, and poor sleep will affect our daily life. The following is a good diet solution for insomnia.

Insomnia can't sleep. What good dietotherapy methods can solve 1? First, jujube longan porridge.

Take Semen Ziziphi Spinosae 15g (ground into fine powder), Arillus Longan 100g, and japonica rice 100g, and cook them into porridge to eat in the morning and evening. If the cardiopulmonary function is poor, you can add a small amount of lily and lotus seeds; For those with unhealthy spleen and stomach, jujube, coix seed and yam can be added.

Suitable for middle-aged and elderly people with long-term insomnia.

Second, lily lotus seed porridge

Take 30g of dried lily, 30g of lotus seeds (with seeds and soaked in water), 30g of rock 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 has the functions of clearing away heat, nourishing yin, moistening lung and calming nerves, and is suitable for people with insomnia, dreaminess, intense heart fire and anxiety.

Third, Baiziren japonica rice porridge.

Platycladus orientalis 10- 15g, japonica rice 50- 100g, and proper amount of honey. Remove impurities from the skin and shell of Platycladus orientalis, mash it, and cook porridge with japonica rice. When the porridge is almost cooked, add honey and cook 1-2. Twice a day, 2-3 days is 1 course of treatment.

This diet therapy is very useful for insomnia and forgetfulness.

Fourth, millet and jujube porridge.

60 grams of millet, 6 jujubes and 30 grams of honey. Millet and jujube porridge, porridge into honey to eat before going to bed.

Traditional Chinese medicine believes that poor spleen and stomach function leads to poor sleep quality. Millet and jujube can regulate the spleen and stomach and are suitable for insomnia with disharmony between the spleen and stomach.

Five, jujube sweet wheat Shuxin tea

0/2 pieces of jujube/kloc-,30g of wheat, 6g of liquorice and 9g of albizzia albizzia flower, boiled in water and boiled for 5 minutes with low fire. After cooling, add honey, daily 1 dose, instead of drinking tea.

This tea has the functions of invigorating qi and spleen, calming the heart and calming the nerves, and is very suitable for patients with menopausal syndrome.

Six, Ganmai jujube soup

Float wheat 60g, licorice 20g, jujube 15 (core removed). First, clean and soak floating wheat and jujube, and then add licorice to decoct. After the floating wheat and jujube are cooked, the licorice and wheat are taken out, and the jujube is eaten twice to fill the soup.

This prescription is the famous prescription of Zhang Zhongjing, a famous doctor in Han Dynasty. Although this medicine is common, it has remarkable effects of nourishing the heart and calming the nerves.

Seven, Ganmai Jujube Lotus Root Soup

250g of lotus root, 75g of wheat, 0g of licorice12g, 5g of red dates and 3g of salt. 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.

Second, recommend six practical methods for poor sleep.

The first thing: open the window for ventilation. Keep the air in the bedroom fresh. When it is windy or cold, you can open it for a while and close it before going to bed to help you sleep soundly. But be careful not to sleep with your head covered.

Second: take a walk. Walking leisurely 10-20 minutes will make blood circulate to the body surface, and the skin will "live" after sleeping. Don't think about problems after lying down, so that the activity of the brain is reduced and you can fall asleep faster.

The third thing: brush your teeth, wash your face and wipe your body. Brushing your teeth before going to bed is more important than brushing your teeth in the morning. It can not only remove oral deposits, but also help protect your teeth and sleep peacefully. After watching TV, wash your face and wipe your body to protect your skin and make your sleep comfortable and relaxed.

The fourth thing: comb your hair. Ancient doctors proved that there were many acupoints on the head. By combing, it can play the role of massage stimulation, calming the liver and calming the wind, inducing resuscitation and relieving pain, and improving eyesight. Combing the scalp with fingers in the morning and evening until it is red and hot can dredge the blood flow in the head, improve the thinking and memory ability of the brain, promote hair root nutrition, protect hair, reduce hair loss, eliminate brain fatigue and fall asleep early.

Fifth: Wash your feet. Traditional Chinese medicine believes that more than 60 acupoints on the feet are closely related to internal organs. If we can get into the habit of washing feet and massaging feet and toes with warm water (40-50℃) before going to bed every day, we can promote blood circulation, relax muscles and tendons, and restore the balance of Yin and Yang.

Sixth: drink a cup of milk with honey. According to the research of foreign medical experts, milk contains l- tryptophan which can promote sleep. Drinking a cup of milk with honey before going to bed 1 hour can help you sleep. Honey helps to keep blood sugar balanced all night, thus avoiding waking up early. So, do you want a good sleep? Then, you need to do these things before going to bed.

Third, how to care for insomnia patients

First, eat less sweets. Some people think that eating sweets can supplement calories. In fact, sweets are a big no-no for staying up late. It is counterproductive and easy to cause obesity. As we all know, although refreshing, we should supplement more vitamin B to prevent insomnia, because the vitamin B consumed by the human body is related to the coordination of nerves and muscles.

Second, eat more foods containing vitamin B group for dinner. Therefore, it not only participates in metabolism and provides energy, but also protects nerve tissue cells, which is also helpful for insomnia patients to calm their nerves and relieve insomnia and anxiety. Supplementing calories properly and eating some fruits and vegetables can also help sleep.

Third, the diet should be regular. Avoid eating some irritating foods, such as peppers, coffee, sparkling drinks, etc. Eating some sedative substances, such as dairy products and sesame paste, has the effect of calming the nerves. Eating more foods rich in calcium will help you sleep and stabilize your menstrual period, such as kiwi fruit, soybean milk and corn soup.

4. What 10 foods do you eat before going to bed?

1, celery. Don't eat 90 minutes before going to bed. Dr Helen Rasmussen, a nutritionist at Tufts University, said that celery is a natural diuretic, and its water content is the same as cucumber, watermelon and radish. Eating too much before going to bed will increase the number of waking up and interfere with sleep.

2. tomatoes Don't eat after dinner. Tomatoes are rich in tyramine, which can trigger the brain to produce stimulants, easily leading to brain excitement and delayed sleep. Other foods rich in tyramine include eggplant, soy sauce, red wine and cheese.

3. High-fat fried food. Don't eat for 3 hours before going to bed. Dr. Allen Avidan, a neurologist and director of the Center for Sleep Disorders Research at UCLA School of Medicine, said that high-fat foods and fried foods take longer to digest, which can easily lead to abdominal discomfort and affect sleep. These foods will also affect the efficacy of some drugs taken at night.

4. wine. You can't drink 2 ~4 hours before going to bed. Although a glass of red wine before going to bed can help you fall asleep faster, it will affect the quality of sleep in the later deep sleep stage.

5. legumes. No dinner. Dr. Rasmussen said that beans can easily lead to slow digestion and flatulence in the abdomen, thus reducing the quality of sleep.

6. Dark chocolate. Don't eat for 4 to 6 hours before going to bed. Dark chocolate, hot cocoa and tea all contain *, which can easily cause nervous excitement and make it difficult to sleep. Sensitive people should stay away from food from 4: 30 pm.

7. candy. Don't eat for 2-3 hours before going to bed. Eating too much candy may lead to a rapid rise in blood sugar levels, and then the body will secrete insulin to control it, and blood sugar will drop. This excessive blood sugar fluctuation will make it difficult for people to fall asleep.

8. Spicy food. Don't eat for 3 hours before going to bed. Spicy food containing Chili sauce has appetizing effect, but eating it before going to bed can easily lead to heartburn and even insomnia.

9.beef. Don't eat for 3 hours before going to bed. Steaks and roast beef rich in protein and fat are digested slowly after eating. If your body is still busy digesting food during sleep, then sleep is bound to be difficult to guarantee.

10, broccoli. Eat at lunch instead. Broccoli can delay digestion. Eating broccoli or other cruciferous vegetables for dinner can easily lead to flatulence in the abdomen and affect sleep.

Insomnia can't sleep. What's a good diet plan? 2 vinegar hypnosis: some people are overworked after a long journey and can't sleep at night. You can take it slowly with a spoonful of vinegar mixed with warm water. Meditate and close your eyes after drinking, and you will soon fall asleep.

Sugar water hypnosis: If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easy to fall asleep.

Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids, which not only inhibits brain excitement, but also makes people feel tired. It is one of the indispensable amino acids in human body, and the content in a glass of milk is enough to make people fall asleep, which can make people fall asleep quickly.

Fruit hypnosis: people who are tired and insomnia can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.

Bread hypnosis: When you have insomnia, eating a little bread can calm you down and help you fall asleep.

Millet hypnosis: Millet is rich in nutrition, and the tryptophan content in millet ranks first among cereals. Has the effects of invigorating spleen, regulating stomach and sleeping. How to eat: Take a proper amount of millet, add water to cook porridge, and eat it at dinner or before going to bed to achieve the effect of sleeping.

Hypnotic effect of fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which have the functions of clearing away heat, nourishing blood and removing annoyance. Can be used for treating insomnia caused by blood deficiency. How to eat: Take fresh lotus root and simmer it on low fire. After slicing, add a proper amount of honey, which can be eaten at will and has the effect of calming the nerves and helping sleep.

The best way to treat insomnia

food therapy

This diet can not only supplement the body's nutrition, but also help to treat insomnia. For example, lotus seeds are sweet, astringent and flat, and enter the heart, spleen and kidney meridians. Combined with Baihe, it can help moisten lung and relieve cough, nourish yin and clear away heat, clear heart and soothe nerves, and benefit qi and middle energizer. It is also very simple to do, and it can also nourish the heart while calming the nerves and improving intelligence.

psychotherapy

Besides diet therapy, some psychotherapy methods are also worth a try. Imagine putting pressure on yourself to want to sleep. I keep thinking, "Go to sleep, I want to sleep, I want to sleep very much, go to sleep quickly ...". Hold on until you fall asleep. As long as you give the subconscious an idea of "sleeping", it will naturally form a habit and gradually reduce the number of insomnia.

Restrict sleep time

Insomnia is often caused by sleeping too much during the day, which leads to not wanting to sleep at night. So try not to make yourself tired by sleeping during the day, especially before going to bed. If you are tired during the day, you will be sleepy at night, or take a hot bath, soak your feet and drink a glass of milk for half an hour before going to bed until you are sleepy, and then sleep until dawn.

Insomnia can't sleep. What's a good diet solution? 3 1, milk.

In order to improve the quality of sleep, many people choose to drink a glass of milk before going to bed. This is because tryptophan rich in milk can help people fall asleep faster. Moreover, drinking milk will make people feel full of food and clothing, make people feel sleepy and fall asleep faster. Secondly, the fat content in milk is not high, and it is easily digested and absorbed by people even before going to bed.

2. Longan

Longan is a very common fruit in daily life. It is helpful to improve brain function and effectively relieve mental weakness, insomnia and forgetfulness. Longan is rich in vitamins and other nutrients. Eating longan or soaking in water and stewing soup before going to bed will help you fall asleep and relieve insomnia. Secondly, longan also has the effect of beauty. But don't eat too much, or you will get angry easily.

3. Xiaomi

For people who often suffer from insomnia, drinking millet gruel before going to bed can effectively improve the quality of sleep. After the starch in millet is digested by the human body, it will also stimulate the brain to produce tryptophan, which can help people improve their sleep and enter a deep sleep state faster. Therefore, eating more millet porridge every day is still very good for your health.

4. Walnut

Walnut is often used in Chinese medicine to treat insomnia, mental weakness, forgetfulness and other symptoms. Clinical trials have also proved that walnuts help sleep. You can mash walnuts and black sesame seeds before going to bed every day, but pay attention to the amount of walnuts. Too much is not good for sleep.

5.bananas

Bananas contain a lot of potassium, which is indispensable for a good sleep. Eating a banana before going to bed every day can provide enough potassium for the body and ensure the stability and health of the nervous system. Moreover, bananas can relieve constipation and accelerate the discharge of harmful substances. But for people with weak constitution, bananas should not be eaten more, otherwise it will cause symptoms such as diarrhea.

Tips: The above five foods are all helpful to people's sleep. People who often suffer from insomnia can choose to eat the above foods to improve their sleep. For patients with long-term insomnia, the above foods can only play a role in relieving. If you want to be completely cured, you still need to go to the hospital for treatment. For insomnia, early treatment is a better choice.