Sleep disorder is a common problem in today's society. People in many big cities often have poor sleep quality or sleep disorders due to work pressure and other reasons. According to the survey data, more than 300 million Chinese have sleep disorders, and the incidence of insomnia among adults is as high as 38.2%. In addition, more than 60% of the post-90s generation feel that they have insufficient sleep time, and more than 60% of teenagers and children have less than 8 hours of sleep. Can we eat some sleep to help us sleep?
What are the causes of sleep disorders?
From the point of view of modern medicine, the causes of insomnia can be divided into three types according to the age, gender, physical condition, environment and psychological status of individuals.
Psychological factors: psychological pressure in work, fear of insomnia and excessive worry about the consequences of insomnia;
Sudden changes in the surrounding environment, such as noise and light;
Changes in sleep rhythm: frequent changes in night shift and day shift cause changes in circadian rhythm;
Physiological factors: pain, difficulty in lying down or breathing due to disease, excessive hunger, etc;
Bad habits: smoking a lot before going to bed, drinking alcohol or drinking stimulating drinks, such as tea, coffee, etc.
What does eat benefit sleep
Yogurt: like milk, drinking a cup of yogurt before bedtime also helps sleep. At the same time, the night is the process of feces formation of large intestine. Probiotics contained in yogurt can promote digestion and promote the formation of stool, which is conducive to defecation and detoxification the next day. Meanwhile, calcium in yogurt is also good for human body. Therefore, you can drink the right amount of yogurt two hours after dinner before going to bed to help sleep.
Honey water: honey's beauty and beauty function is well known, many people also know the great benefits of drinking a cup of honey water in the morning. But at the same time, honey water can also be drunk before bedtime to help sleep. According to research, honey contains a substance that can timely stimulate the brain to secrete a substance that can help the human body relax and calm down. Therefore, drinking a cup of water with a small amount of honey before going to bed is also helpful to sleep.
Red wine: red wine is a low alcohol fermented wine, which can improve the body's acid-base balance to a certain extent, which is beneficial to the human body. Moreover, red wine contains melatonin, which is a kind of sleep auxiliary hormone, which can regulate sleep and treat insomnia. At the same time, red wine helps to relax the body and mind, relieve the mood before sleep, so as to help people sleep better. It is particularly worth mentioning that red wine also has the effect of beauty and weight loss. Therefore, it is very beneficial to drink a little red wine before going to bed.
Banana: banana contains a kind of pineal hormone that can improve sleep. Eat a little banana before going to bed at night, dark conditions can promote the body's automatic synthesis and secretion of pineal hormone, and through the blood circulation, act on the human sleep center and make people sleepy, so as to help them fall asleep.
Warm milk: for the effect of milk sleep beauty, people are familiar with. Milk contains a substance called tryptophan, which has a sedative and stable effect. After drinking milk, calcium in milk can help the brain use the sedative effect of tryptophan and help people sleep safely. So, for better sleep quality, drink a cup of warm milk before going to bed.
Walnut: walnut is a kind of nourishing and strong products, which can cure nervous weakness, forgetfulness, insomnia, dreaminess and poor diet. Eat some walnuts in the morning and evening every day, good for sleep.
Longan: sweet taste, non-toxic. Longan meat can tonify the heart and spleen, nourish blood and calm nerves, and can cure insomnia, amnesia and neurasthenia. Longan meat is the traditional Chinese medicine prescription for treating the deficiency of both heart and spleen and insomnia.
Lotus seed: lotus seed has the effect of nourishing the mind and calming the mind. For those who have trouble dreaming and insomnia, they can add a little salt to the lotus seed heart, fry it in water, and take it before going to bed every night.
Methods of daily regulating insomnia
1. Keep optimistic, content Changle good mentality can overcome insomnia. We should have a full understanding of social competition and personal gains and losses to avoid psychological imbalance caused by setbacks.
2. The best way to overcome insomnia is to establish a regular daily life system and keep people's normal sleep wake rhythm.
3. Create conditioned reflex mechanisms that help you fall asleep. Such as half an hour before going to bed to take a hot bath, soak feet, drink a glass of milk, etc., as long as long-term adherence, will establish a "sleep conditioning reflex.".
4. Moderate physical exercise during the day can help to overcome insomnia and make them fall asleep early at night.
5. Develop good sleep habits, such as keeping the bedroom clean, quiet, away from noise, avoid light stimulation, etc.; avoid drinking strong tea, coffee, cola before going to bed can overcome insomnia.
6. Self regulation and self suggestion. Can play some relaxation activities, do some housework, listen to soft music, can also count repeatedly, relax themselves, but can overcome insomnia, speed up sleep.
7. The limitation of daytime sleep time can also overcome insomnia. In addition to the appropriate nap or nap in the daytime for the elderly, nap or nap should be avoided, otherwise the drowsiness and sleep time at night will be reduced.
Treatment of insomnia varies from person to person, and some conditions can be improved by the above methods, but if the above still can not help you, please consult your doctor.
