With the acceleration of the pace of life, the sub-health state of insomnia has become more and more annoying to people. Dietary doctors remind people with sleep problems that they cannot ignore the importance of diet. As early as in the "Emperor's Canon", there was a saying that "the stomach is uncomfortable and uneasy," which tells us that unreasonable diet can also affect the quality of sleep.
Dietary doctors recommend improving the quality of sleep by conditioning the diet. You need to pay attention to the following points:
Reduce the adverse factors affecting sleep in the diet
1. A large intake of caffeine.
Coffee, tea, and cola that we usually drink contain caffeine and should be taken care of.
2. Sleeping meals are difficult to digest diet.
The stimulating food and full dinner will increase the gastrointestinal workload of the human body and stimulate the secretion of adrenal hormones, which will make the brain easily excited.
3. drunken way to help fall asleep.
A small amount of alcohol before going to bed will make it easier to fall asleep, but it will disturb sleep and cause headaches and night sweats.
Studies have shown that alcohol often disrupts REM sleep time, resulting in less deep sleep. Therefore, diet doctors do not recommend using drunkenness to help fall asleep, but also have other adverse effects on the body.
4. Others.
Wake up before going to bed or in the middle of the night to stop smoking. Drinking plenty of water can affect sleep. High-salt diets can lead to dry mouth, thirst, and bloating, which can increase insomnia.
Develop scientific dietary habits that help sleep
Dietary doctors recommend a daily meal plan:
1. Guarantee 1-2 two coarse grains or potatoes, about one-third of the total daily food; 2. Guarantee half a catty green leafy vegetables; 3.1-2 two soy products and eggs; 4.300-500g dairy products; Nuts 15g; 6. Low salt and low fat: oil 30g, salt 6g; 7. The ratio of three meals a day is 3:4:3.
Nutritional analysis that helps sleep
1. Tryptophan: It has a calming effect and induces sleep. It includes foods such as milk, nuts, bananas, honey, and eggs. It is recommended that you eat properly before going to bed.
2.B vitamins: It can regulate metabolism, enhance nervous system function and promote sleep. Food sources include coarse grains, various types of vegetables and fruits.
3. Calcium: Helps the brain use tryptophan to make melanin and improve sleep quality. Calcium and magnesium are natural relaxants and tranquilizers. Food sources are nuts, dairy products, etc.
Dietary doctors recommend traditional Chinese medicine diet
In traditional Chinese medicine treatment in our country, conditioning and insomnia are commonly used to two food and food ingredients: Suanzaoren, longan meat.
Suanzaoren
Therapeutic value: Ningxin Anshen, Buzhong Yanggan, Khan Khan and other effects, have a good therapeutic effect on symptoms such as irritability, sleeplessness, convulsions, and physical self-sweat.
Nutrients: Suanzaro saponin, betulinic acid, birchwood, etc.
Therapeutic methods: Suanzaoren porridge, fried tea drink.
Longan Meat (Longan)
Therapeutic value: Qi and blood, Ningxin, and memory enhancement.
Nutrients: high carbohydrate, protein, amino acids and vitamins B, C, calcium, phosphorus, iron, tartaric acid, adenine and so on.
Therapeutic method: Longan lotus porridge.
Dietary doctors recommend that you always pay attention to your own adjustments, relax your mind, do not give yourself too much pressure, exercise your body reasonably, arrange a good schedule, and do not stay up late. Eat more food that is good for sleep. This will ensure sleep quality.
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