1, 2 hours before bedtime to avoid eating too much meat: meat is rich in protein, protein, one of the essential amino acids - tyrosine absorbed by the intestinal tract, with the blood circulation to the brain, the synthesis of neurotransmitters - dopamine and n-epinephrine, both of which are responsible for the thinking of the agile, and to deal with These two substances are important for quick thinking and for coping with emergencies. This makes blood pressure rise, body temperature increase, mental excitement, and sleepiness disappear.
2. Choose tryptophan-rich foods: Tryptophan is one of the essential amino acids, which is converted to serotonin, a neurotransmitter that regulates sleep, to produce a sense of fullness after meals and induce sleep. Foods with a high proportion of tryptophan include millet, gravy, joe mackerel, sunflower seeds, pumpkin seeds, cashews, pistachios, and turkey.
3. Eat enough carbohydrates: Tryptophan must be eaten with carbohydrates because carbohydrates stimulate the secretion of insulin, and when insulin is secreted, it will assist in allowing more tryptophan to enter the brain to synthesize serotonin, which will help you sleep.
4, vitamin B complex: has the function of stabilizing the nerves.
5, calcium and magnesium: calcium has the function of relaxing muscles and stabilizing nerves. Insufficient magnesium intake is prone to anxiety and disturbed phenomenon and affect sleep. Milk and soy is the best source of calcium, a cup of warm milk with a little honey before bed, or add oatmeal, sesame seed powder can help you sleep.
6, avoid alcoholic or caffeinated beverages: caffeine makes the adrenal glands overactive and affects sleep, and insomniacs should not use caffeinated beverages such as tea, coffee, cola, and chocolate before going to bed.
7. Avoid eating too much food that is easy to produce gas or add stimulating flavorings: such as onions, carrots, beans, garlic, etc. Reduce MSG and food additives. Reducing MSG and food additives can reduce allergies and affect sleep.
8, dinner should not eat too full or excessive greasy indigestible food.
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9, traditional dietary therapy: commonly used jujube, lily, Poria, fructus, cinnamon, lotus seed, lotus root powder have a tranquil tranquilizing effect. You can drink or cook congee are very good results.