If you want to have a good sleep, you should pay more attention to your usual habits, such as avoiding sedentary and exercising moderately every day. Exercise has a good effect on improving sleep, but don't exercise again 1-2 hours before going to bed. If you sleep after exercise, it will affect your sleep. Drink plenty of water every day, but don't drink water before going to bed 1 hour to avoid affecting sleep. Don't eat too much dinner. Eating too much will also affect sleep.
Every day's diet should be thick and thin, and the combination of meat and vegetables is not only conducive to controlling weight, but also better promoting intestinal health. Intestinal health also affects the quality of sleep, especially for some people with constipation. Frequent constipation will affect mood, and mood will also lead to poor sleep quality. Usually pay more attention to some details, diet and lifestyle, and then you can have a good sleep.
It is recommended not to eat for two hours before going to bed. If you want to help sleep, you can eat the following foods two hours before going to bed:
Milk, banana, jujube, honey, lily, mulberry. Lotus seeds.
You can also use these to soak in water
Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining various medicines. To have a good sleep, drinking a cup of honey water before going to bed can play a certain role.
Everyone has a different system, so it is recommended to choose something suitable for eating according to personal circumstances. If you are a person with poor sleep, insomnia and dreaminess, it is recommended to consult a doctor in time. Sleeping pills are not recommended.
It's no use drinking anything.
After dark, the human body will secrete melatonin (promoting sleep), and the blue light generated by mobile phones or TV screens will inhibit the secretion of melatonin. Therefore,
1. Try to avoid blue light, and try to use warm light and dark light indoors.
2. Relaxing exercise and stretching before going to bed, relaxing music or stories.
3. Familiar environment and suitable temperature
Try to do some exercise during the day and don't sleep too long.
These are all helpful for sleeping at night.
Sleep accounts for one-third of life, so it is also important to have a good sleep.
A glass of milk before going to bed helps you sleep. Or drink some red wine and honey water every day, which can help beauty beauty and improve the quality of sleep. Want to have a good sleep, these effects are not obvious.
Soak your feet with vinegar or pepper and wormwood leaf water half an hour before going to bed.
Close your eyes and take a deep breath before going to bed (for 10 minutes).
I have suffered from insomnia, and I can understand the feeling of wanting to sleep but not being able to sleep. I really didn't feel sleepy until dawn, so I slept for 2 hours and got up for work.
I tried many ways. I have seen western medicine, Chinese medicine and psychologists, and I only need a mental hospital. Sleeplessness all night is really torturous and harmful.
All these methods are effective, but the problem is that I can't sleep once I stop taking the medicine. Later, I slowly adjusted my mentality, only contacted positive energy, and stayed away from unhappy things that made me unhappy. Turn off the lights at a fixed time every day to sleep and get up at a fixed time to exercise. Go out for a walk every day, think nothing before going to bed every day, and get better slowly.
Can drinking milk help sleep? The reason why "some people say that drinking milk helps sleep" is because "milk contains tryptophan"; However, although tryptophan does promote sleep to a certain extent, the premise must be "adequate intake".
Then the "truth" came. If you want to rely on tryptophan in milk to complete the task of "promoting sleep", you need to drink a lot of milk. Take "Turkey with more tryptophan than milk" as an example. If you want to sleep by eating turkey, you need people to eat 36 kilograms of turkey at a time. Do you think normal people can do it?
In other words, you want to finish the role of "helping sleep" by drinking milk, unless you "until it breaks". What's more, drinking too much milk will make you go to the toilet frequently, which in itself affects the quality of sleep and is not desirable.
What can you drink before going to bed to help you sleep? Or something to eat? The "truth" of this question may confuse many people, and the answer is "no".
Official suggestion: Try to avoid eating 2-3 hours before going to bed, so as not to affect sleep.
In fact, eating too much before going to bed will not only make people more obese, but also affect the normal digestive function of the body, making people unable to sleep and sleep well.
Of course, if you are too hungry to sleep at night, you can eat something properly; For supper, a healthy diet should follow certain principles; The ideal "healthy food at night" should be "mainly carbohydrate, with some protein meals"; For example, drinking a small bowl of oatmeal and eating a small banana is enough.
Of course, drinking boiled water before going to bed is also healthy: for a healthy person, "drinking water in moderation before going to bed" is a "maintenance rule" for health. Drinking "warm water" properly before going to bed can undoubtedly accelerate the metabolism of the body and make your intestinal metabolism smoother; At the same time, it can also reduce blood viscosity and prevent cardiovascular and cerebrovascular problems such as "blood pressure soaring".
Of course, the amount and time of drinking are very important. I hope everyone can drink about 100 ml of warm water half an hour before going to bed. Drinking too much is also a burden, but it is easy to add trouble to the body.
Create a "warm and cozy sleeping environment" and let yourself have a good sleep: although sleeping is a very simple thing, it actually needs our "attention". Perfecting the sleeping environment is bound to be an "important measure" to improve the quality of sleep, ensuring the fresh air, moderate temperature, darkness and harmony in the sleeping room, and starting from all aspects, the quality of sleep is better.
A good sleep is actually not difficult to achieve. What we need to do must be a combination of "diet, exercise, mood and sleeping environment". Eating and drinking can't strengthen sleep. Please have a good sleep.
My mother suffered from neurasthenia and insomnia for a long time. Later, I heard from my friends in Korea that this sleeping aid was particularly useful, so I bought it for my mother and began to eat it.
She has been eating for months. She said that she slept much better now and seldom suffered from insomnia.
Most importantly, she used to suffer from insomnia by taking sleeping pills. Taking sleeping pills for a long time is always uncomfortable. She said it was impossible to take this. Mom can't live without it now
South Korea grn tranquilizing sleep circle tablets can effectively shorten sleep time, relieve anxiety, release stress, easily enter a natural and comfortable sleep, and let you experience what it means to close your eyes and be black.
What to drink before going to bed is good for sleep? We used to see from the internet that drinking a cup of hot milk before going to bed helps us sleep. In fact, drinking hot milk has little effect on sleep. On the contrary, drinking milk before going to bed will affect sleep because of bloating.
Eating before going to bed is an act that affects sleep. For example, you eat food and drink too much water, so if you want to say that what you drink before going to bed is good for sleep, the really effective thing should be sleeping pills.
There are many reasons that affect poor sleep, such as environment, physiology, psychology and life behavior. Therefore, we should make targeted improvements according to our own specific conditions and do the following in our daily behavior:
First, if there is psychological trauma, it is necessary to do psychotherapy.
Second, if it is life pressure and emotional tension, you need to relieve the pressure for yourself and keep your mind at peace.
Third, if it is because of indoor environmental problems, it needs to be replaced, such as strong light, noise, unsuitable beds and pillows.
Fourth, the following life behavior factors need to be changed, such as:
1, like to drink afternoon tea, coffee, smoking or drinking, these behaviors will stimulate the brain to produce excitement, affect sleep, and need to be corrected.
Whether to drink tea one hour after breakfast;
2 don't drink coffee to solve the refreshing problem in overtime;
3 quit smoking and drinking, it is best not to drink before going to bed;
2, develop good sleep habits, don't stay up late, sleep, don't always look at the phone.
Don't watch some emotional dramas with ups and downs before going to bed, which will affect sleep.
Don't eat too late for dinner, and don't eat midnight snack. Dinner should be moderate, not too much.
5. Don't do strenuous exercise before going to bed, including running, dancing and all kinds of revelry.
In short, if you want to have a good sleep, you must get rid of the above life behaviors. In addition, psychological problems are very important. You must relax, don't take anything too seriously, know how to think from different angles, don't be too demanding of perfection and too stubborn, so that your sleep will not be greatly affected.
It is best to drink milk, which is recognized as almost perfect.
It is recommended that you drink milk half an hour before going to bed, because drinking too much water before going to bed may cause edema in eyes and face, but the high concentration of milk is unlikely to cause edema. If you take the medicine, don't drink milk before and after taking the medicine, which will affect the absorption of milk, and milk will also react with various components in the medicine to generate substances harmful to the body.
(Special answer for doctors and patients: Dr. Zhang from the Second Hospital of Tianjin Medical University)
In modern society, people are under great pressure in work and life, and insomnia has become a common phenomenon. Long-term insomnia and lack of sleep will not only affect normal work and life, but also be detrimental to physical and mental health. So, what do you drink before going to bed to help you sleep? Here are some "drinks" before going to bed to help improve sleep.
1. Milk: Some studies have found that drinking hot milk helps sleep. Related studies believe that L- tryptophan contained in milk can promote the secretion of 5- hydroxytryptamine and melatonin, which is helpful to improve sleep. Of course, some scholars believe that the content of L- tryptophan in a glass of milk is limited and can be ignored, so it cannot produce enough substances to help sleep. But drinking a cup of warm milk before going to bed is helpful to sleep, which may be related to relaxation, comfort, stress relief and some anxiety after drinking hot milk.
2. Honey water: Honey water contains substances that can hypnotize and calm people, which can reduce people's excitement. Drinking a cup of honey water before going to bed can promote sleep. Of course, a cup of hot milk with honey water is also possible.
3. Chrysanthemum tea: Some studies believe that drinking a cup of chrysanthemum tea before going to bed can also promote sleep.
4. Millet porridge: Cooking a bowl of millet porridge before going to bed can soothe the nerves and help sleep.
5. Oatmeal porridge: Oatmeal is rich in N- acetylmethoxytryptamine, which can also induce melatonin. A bowl of oatmeal before going to bed can also promote sleep.
6. Vinegar water: Vinegar has a sour taste. For tension insomnia, pouring a cup of warm water before going to bed, adding a spoonful of vinegar and making a cup of vinegar water can relieve or relieve tension and fatigue, relax body and mind and help sleep.
In view of insomnia, Chinese medicine has certain advantages in this respect. Traditional Chinese medicine prescriptions, such as Suanzaoren Decoction, have the functions of nourishing blood, calming nerves and helping sleep. Through TCM syndrome differentiation and treatment, we can use or add and subtract this recipe to improve insomnia. Some traditional Chinese medicine oral liquids, such as Jingxin Zhumian Oral Liquid and Anshen Bunao Liquid, also help to sleep. In addition, there are some foods that also help you sleep, including lotus seeds, bananas, whole wheat bread, red dates, lettuce, potatoes, almonds and so on. Eating more of these foods at ordinary times is also conducive to improving sleep.
Of course, improving sleep can be completely improved not only by the above diet or Chinese medicine prescription. In daily life, we should learn to decompress, relax, stay happy, form the habit of sleeping regularly, take a hot bath or soak our feet before going to bed, exercise or walk properly during the day, don't watch mobile phones and electronic products before going to bed, don't do strenuous exercise, don't drink strong tea, coffee and other stimulating drinks before going to bed, and create a comfortable sleeping environment in the bedroom.