1, food that causes insomnia
1. Spicy food
Eating too much spicy food at dinner can cause sleep problems. What food can keep people awake? Eating spicy food for dinner will aggravate the condition of heartburn patients and affect their sleep after lying down. Therefore, experts suggest that spicy food in a day should be sooner rather than later.
2. Alcohol
Alcohol has a calming effect, but strangely, drinking alcohol can make it difficult to sleep at night. What food can keep people awake? Experts say that many people relax by drinking. In fact, alcohol will prevent the body from entering the rapid eye movement (REM) deep sleep stage. Because of this, many people fall asleep after drinking, but they still feel groggy the next day.
3. Caffeine drinks
As we all know, caffeine has been considered as the chief culprit of insomnia for many years. What food can keep people awake? Michelle Dudas, a registered dietitian in the United States, said that although caffeine does not add any energy to the body, it is indeed a stimulant, which will increase the alertness of the human body and lead to sleep difficulties.
4. Cheese
Nutritionists say that cheese contains a lot of amino acid tyramine, which can help to produce dopamine, a neurotransmitter in the brain, making people more awake and more difficult to fall asleep.
Step 5 process meat or bacon
Experts say that processed meat contains a lot of tyrosine, which can cause the brain to produce exciting dopamine. Besides disturbing sleep, processed or bacon is also the most unhealthy junk food.
Ginseng tea
Some herbal teas help sleep. But it's best not to join ginseng. What food can keep people awake? Some people have no reaction after drinking ginseng tea, but some people will suffer from insomnia and high blood pressure. Experts suggest that it is best not to drink ginseng tea for a few hours before going to bed.
7.milk chocolate
Milk chocolate contains tyrosine. Tyrosine can be converted into dopamine, which leads to insomnia, tossing and turning, and sleepless nights.
2. Ways to relieve insomnia
1. Moderate physical exercise during the day will help you fall asleep at night.
2. Exercise after meals at night 1 hour, then take a hot bath or soak in Chinese medicine 1 hour.
3, massage massage, full body massage before going to bed, foot massage, head massage can make you fully relax.
4, Qigong pranayama, check related books, practice static work, and meditate through certain methods, so that your thinking is no longer complicated.
5. Self-regulation and self-suggestion. You can play some relaxing activities, or count them repeatedly. Sometimes a little relaxation can accelerate your sleep.
6. Develop good sleep hygiene habits, such as keeping the bedroom clean and quiet, away from noise and light stimulation; Avoid drinking tea and alcohol before going to bed.
7. Limit sleep time during the day. Except for the elderly who can take a nap or nap during the day, they should avoid taking a nap or nap, otherwise they will reduce sleepiness and sleep time at night.
8. There are many reasons for insomnia. In addition to the above methods, you can also adjust your diet before going to bed, such as eating some foods that help you sleep. Here are six foods that can help you fall asleep for your reference.
(1), walnut, clinically proved that walnut can improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.
(2) Jujube contains flavonoid diglucoside A, which has sedative, hypnotic and hypotensive effects, so jujube is often used to treat neurasthenia, which can benefit qi, soothe the nerves and replenish blood. Therefore, some people who are weak, nervous and have insomnia often eat jujube, which is very beneficial to their health.
(3) Millet, millet contains a lot of tryptophan. Every 100g millet contains as much as 202mg tryptophan, which is unmatched by other cereals. Tryptophan can stimulate the brain nerve to secrete serotonin, making people sleepy, temporarily inhibiting brain nerve activity and making people sleepy.
(4) Milk is an ideal food for insomnia. Milk contains enough calcium and lactic acid to promote the calcium in the blood to flow to the sleep center. When a certain amount of calcium is stored in the sleep center, drowsiness will occur. In addition, milk also contains tryptophan, which can make people feel sleepy and promote sleep.
(5) Longan is rich in glucose, sucrose, vitamins and other substances, which can nourish nerve and brain tissue, thus regulating the function of cerebral cortex and improving insomnia and forgetfulness. 4~6 longan, lotus seeds and Euryale ferox, and stew with water before going to bed. Or 4~6 longan tablets are brewed with boiling water and drunk before going to bed, which can effectively relieve insomnia.
(6), pig heart, generally speaking, animal hearts are used to regulate human palpitations, panic, insomnia, forgetfulness and other symptoms, and the effect is good. The most commonly used is pig heart. The protein content of pig heart is twice that of pork, and the fat content is only one tenth of that of pork. Moreover, pig heart also contains more calcium, phosphorus, iron and other ingredients, which can strengthen myocardial nutrition, nourish the heart and replenish blood, and treat symptoms such as fright and insomnia.