1, insomnia dietotherapy
1, 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.
2. Stewed black-bone chicken with chestnuts and red dates
1 black-bone chicken, washed, cut into pieces, together with 20 shelled chestnuts and 20 red dates, put in a casserole with water and simmer over low heat until the chicken is cooked. This recipe has the effects of invigorating spleen, regulating stomach, tonifying kidney and replenishing essence, and is suitable for insomnia and dreaminess caused by weakness of spleen and stomach and deficiency of qi and blood, accompanied by loss of appetite, weakness of limbs, soreness of waist and knees, and irregular menstruation of women.
3. Jujube 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.
4. Mulberry juice
60 grams of fresh mulberries are decocted in water and then decocted with low fire 10 minute, and taken every night before going to bed 1 hour. Mulberry is sweet in taste and cold in nature, and has the functions of nourishing liver and kidney, calming the nerves and improving intelligence, nourishing blood and nourishing yin, promoting fluid production to quench thirst, moistening intestines and relaxing bowels, clearing eyes and improving eyesight, and blackening hair, especially suitable for insomnia accompanied by constipation, anemia, alopecia, baldness and tinnitus.
5, millet 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.
6. Ganmai Jujube Lotus Seed Soup
Take 250g of lotus root, 75g of wheat, 2g of licorice/kloc-0, 5g of red dates and 3g of salt. Then clean the wheat, soak the red dates for one hour, and remove the seeds after soaking. Then wheat, licorice and red dates are boiled in water, and finally lotus root and salt are added. The soup has the functions of benefiting qi and calming the nerves.
2, the method of falling asleep quickly
1, turn your bedroom into a sleep paradise.
First of all, your bedroom must be quiet, dark and dark, because the dark environment will promote the pineal gland to produce melatonin, which controls the circadian rhythm cycle (that is, your 24-hour biological clock).
Use heavy curtains (or other things) to isolate external light sources, and use fans or white noise to cover annoying sounds. Cool temperature helps you fall asleep, so the thermostat should be set. Of course, opening a window or using an electric fan is good for indoor air circulation. If the indoor air is too dry, you can also use a humidifier.
2. Make sure your bed is only used for sleeping and making love.
Avoid working in bed, paying bills, reading or watching TV. If you want to only associate sleeping with your bed, all you need to do in bed is fall asleep instead of turning pancakes all night.
Step 3 follow your nature
It's easier for you to fall asleep at night because your body knows-it's time. You can do anything you want to prepare yourself for bed. Read a few pages, spend 5 to 10 minutes on personal hygiene, or meditate for a while. It is also important to go to bed and get up on time every day, even on weekends.
4. Beware of caffeine
Excessive caffeine every day, even if it doesn't have an effect during sleep, will lead to irregular sleep. By the age of 50, the metabolism will slow down, so caffeine will stay in the body for a longer time, even 10 hour. You can only drink 2 cups of tea/coffee/coke at most 6 hours before going to bed. If this doesn't work, give up caffeine.
Step 5 tame your stomach
Whether you are too full or too hungry, it will interfere with sleep. Don't eat a big meal before going to bed, or you will be hungry and can't sleep. On the other hand, if your stomach is still full when you put it down, stomach acid will flow back to the feeding channel.
If you are really hungry, eating some snacks rich in carbohydrates can trigger the release of serotonin in the brain and help you relax. Try graham crackers or a bowl of cereal. Paired with milk or a small portion of turkey, these foods are rich in amino acids and can also promote sleep.
3. How to prevent insomnia
(1) Pay attention to mental health, be cheerful and optimistic, be open-minded, be contented, keep "childlike innocence" appropriately, use various parts of the body alternately, and cultivate a relaxing hobby.
(2) Avoid sports and entertainment activities before going to bed, avoid exciting emotional activities, watch nervous TV, drink strong tea and coffee, smoke, and avoid physiological factors that interfere with night sleep, such as hunger and over-saturated excitement.
(3) The bed is only used for sleeping. Don't work and think in bed.
(4) Life should be regular. Go to bed on time at night to reduce nightlife. If you can't sleep in bed for 20 to 30 minutes, you should get up, read some boring books and newspapers, and then go to bed when you are tired. No matter how late you go to bed, you must get up on time in the morning to improve your sleep rate.